Good, gentle hamstring & calf stretches for the inflexible
Tight hamstrings and calf muscles can be quite painful and cause problems with the knee joint. I have made it a daily routine to stretch after my daily cycling. My stretch routine includes the calf, hamstrings, quads and lower back muscles. Perhaps the most important thing to keep in mind is NOT TO RUSH THROUGH A STRETCH ROUTINE.
To stretch the calves and hamstrings stand upright with the feet about shoulder width apart, bend over forward slowly with the knees locked straight and try to reach your toes with the tip of your fingers. Slowly reach further and further until the palm of your hands touch the ground (or as far as you can reach). Hold your position for 30 seconds then slowly return to the upright position. Repeat once. This stretch also helps with the lower back muscles. The best part of this stretch routine is that it takes less than two minutes and treats three major muscles.