These are 5 of my most useful stretches. They are not the
absolute answer for everyone, but they are very
appropriate in combating the overuse patterns of
endurance cyclists and runners
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This classic Yoga position provides the best possible stretch of the
2-joint muscles on the posterior leg. It also provides an excellent
mobilization of the nerves, which can become restricted as they
pass through and around the many muscles of the posterior thigh
and calf. A mild to moderate tingling or buzzing sensation (often
behind the knees, in the calf, or feet) will alert you of this happening.
Start on all fours with hips over knees and hands under shoulders. (Fig. 1)
Move both hands 6-8” forward. Now lift knees off the ground and try to
assume the jackknife position shown in Figure 2. Try to keep your hips
rotated forward and your knees straight. On every inhale let your knees
bend slightly and try to get your hips to rotate further forward; on the
exhale try to hold that hip position and press your knees back into
extension. Keep your breaths slow and strong. Repeat for 5 breaths
Figure 1
Figure 2