Hamstring stretch

Begin by lying on the ground & positioning the non-stretching leg so that it supports your weight while making a triangle with the ground.Try to lift the other leg,holding it as straight as you can.The more flexible you are,the closer to your torso you should be able to pull your leg.

Hamstring stretch

The most traditional hamstring stretch starts in seated position.Place one leg in front of you.Bend your other leg with the sole of your foot facing towards your straight leg and knee pointed out.Keeping your back straight,lean forward from the hips,reaching towards your toes.Ideally,you should reach past your toes,but remember not to overstretch or bounce while trying to touch them,just stay within your comfort zone.

Shin Stretches

Standing Shin Stretch

Balance yourself near a pole or wall.Put your weight on the supporting leg.Now,touch the other foot to the ground,toe first,and pull your rear foot foot forward just to the point

where it is about to move forward.Hold it there.You should feel the shin muscles elongate and loosen up.Hold it 20 to 30 seconds,then switch legs.