Stretching for calves, hamstrings and IT band. Hi I'm Tanya Eberhardt and this is stretching for calves, hamstrings and IT band. By performing downward facing dog I'll show you how to stretch both of your calf muscles the gastrocnemius and the soleus. All three of your hamstrings and your gluteus maximus which extends and inserts into the iliotibial band. Inhale to come forward into a plank position. Exhale to draw back into a downward facing dog. To stretch the soleus you are going to wrap the right ankle behind the left foot. And slightly bend the left knee. And the soleus does not go behind the knee therefore you want to bend your knee to get the soleus. Since the gastrocnemius does extend over the back of the knee you want to extend the leg to stretch the gastroc. For a deeper stretch lift and spread your toes and push the butt back and up. You'll also be stretching your hamstrings in a full downward facing dog. By lifting and rotating the sit bones up and back. To stretch the glute max and the iliotibial band which is the tendon of the glute max, bring the right shin in front of the left thigh. The lower portion of the left thigh. And you'll create this triangle. You weave your right arm in through the triangle and clasp your hands behind the left hamstring. Bend the right elbow to push the right leg away as you draw the left knee into your chest. You want to hold each of those stretches. The soleus with the knee bent, the gastroc with the leg straight, downward facing dog for the hamstrings. And on your back for your glute max for six long and deep breaths. Inhale deeply and exhale slowly.