Calf Stand on top of a stair or box. Put the foot of your injured calf at the edge of the surface so that your heel is unsupported. Shift your weight onto the injured side so that your heel drops and you feel a stretch in your calf. Keep the leg of your injured foot straight, and hold onto a wall for balance if you need to. Hold for 30 seconds or until you feel pain. . Hamstring Prop the heel of your injured leg onto a chair or short box. Keep your leg straight and lean into your injured leg until you feel a stretch in your hamstring. Lean to the point of pain but don’t go past it. Hold the stretch for 30 seconds. Quadriceps Put the shin of your injured leg against a wall with your knee in the corner between the wall and floor. Keep the top of your foot flat to the wall as well. Step forward with your non-injured leg so that your front leg is in a lunge position. Straighten your upper body until you feel a stretch through the front of your leg. Hold for 30 seconds. Chest Stand against a wall with your injured arm extended and raised to your side at shoulder level. Put your palm and arm flat against the wall and turn your body away from your arm until you feel a stretch in your chest. Hold for 30 seconds. Biceps Clasp your hands behind your back with your fingers intertwined. Straighten your arms and turn your hands so that your palms are facing downwards. Raise your arms until you feel a gentle stretch in your biceps. Hold the stretch for 30 seconds or stop if you feel pain.