Soften his hamstrings and calves

Three types of exercises are recommended generally used to develop a muscle strength training, stretching and flexibility. This combination of exercise helps you get stronger muscles and use them throughout their length and capacity, and enhance the mobility of your joints. Find here an exercise in relaxation of the adductors to help you make your pond more mobile.

While standing, spread your legs to the width of your pond.Wrap your back forward and this, in order to go and touch the ground (depending on your capabilities). Keep your legs stretched out straight. Better off under the bust down and have straight legs instead of bending his knees. Be sure to have your body weight over the front of your feet on the heels.Move your hands forward at a distance that allows you to keep your heels flat on the floor. Always be sure to keep your legs straight and the heels on the ground.Trying to extend back to the best of your ability without giving a sudden, as if you wanted to push the floor with your hands. Hold for 30 seconds.Bend your knees to relax your legs while keeping your heels flat on the floor. Hold this relaxed position for about 10 seconds.
Then straighten your legs while trying again to lengthen the spine. Repeat bending extensions at least 4 times in a row.Back up your hands toward your feet. Bend your knees and then pull back to return to standing position.

As and when flexion and extension of the knees, try to move further and further in extending your back. This exercise can be done as many times as you want in the week.
The tips Pratique.fr
It is important to keep your heels firmly on the ground throughout the year which will allow better stretching the entire back of your legs (hamstrings and calves).
Be sure to keep your head in the axis of your spine and do not pull back to avoid tension in the neck.
If the position is too difficult, you can spread your legs a bit more from each other.
Always remember to breathe deeply during the relaxations to oxygenate and relax your muscles, giving full effect to the exercise in question.