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toe touch start-lateral-med

 

The hamstring and calf musculature is commonly tight.  A good, quick dynamic stretch that hits both the hamstring and calf muscles is the dorsiflexion toe touch.  Simply put the forefoot up on a two-by-four or 2 in. thick book.  Then start with the neck and flex the chin to the chest.  Proceed downward and flex the trunk in a toe touch stretch.  The movement should be slow and steady, not jerky or quick (bouncing).  Repeat this movement for 10-12 repetitions and easily prep your muscles for exercise, sports, or just for the day.