Lying glute stretch

Lie on floor or mat.Bend knees with feet on floor.Cross lower leg over thigh of other leg.Grasp back of thigh of lower leg with both hands.Pull leg toward torso.Hold stretch (60 secs.).repeat with opposite leg.

Calf muscle stretch

Stand with one leg in front of the other,with both feet pointed forward.Place hands on a wall or similar for support.Keep back knee bent ,with the heel pressed to the floor,push your hips forward while pressing your back heel to ground.Hold the stretch for 60 secs.Repeat on each leg. All stretches should be felt in the back leg Not the front leg.

Iliotibial IT Band Stretch

Stand in a doorway with your left leg crossed in front of your right leg.

With your right arm extending overhead, reach for the left side of the door frame.

Put your left hand on your hip. Continue to stretch so you feel a complete stretch on the outer torso, hip, upper thigh and knee of your right leg. Hold 20 to 30 seconds and change sides.

For a deeper stretch, keep your feet farther apart, bend the knee of your forward foot and keep the back knee straight.

Push slightly on your left hip to move your hips to the right; you will feel a slight stretch along the right side of your torso.