**TL;DR:**

1. **Warm-up:** 5 minutes
2. **Slant Board Stretch:** 60 seconds (combined, or 30 seconds calf focus + 30 seconds hamstring focus) x 2-3 reps
3. **Hip Flexor Stretch:** 30-60 seconds per side x 2-3 reps
4. **Butterfly Stretch:** 30-60 seconds x 2-3 reps
5. **Figure Four Stretch:** 30-60 seconds per side x 2-3 reps
6. **Pigeon Pose (optional):** 30-60 seconds per side x 1-2 reps
7. **Tibialis Anterior Stretch:** 30-60 seconds x 2-3 reps

## Stretching Routine

Here's a time-efficient static stretching routine (around 10-15 minutes) specifically targeting duck feet, tight calves, hamstrings, and hips. I'll emphasize stretches that address multiple areas simultaneously where possible, to maximize your time. Remember to breathe deeply and consistently throughout, and *never* stretch to the point of pain – only to a comfortable tension.

1. **Warm-up:** 5 minutes (light cardio/dynamic movement – walking, marching in place, gentle arm circles/leg swings). *Essential* before using the slant board.

2. **Combined Calf & Hamstring Stretch (Slant Board) - Addresses Calves, Hamstrings, and Duck Feet:**

* **Setup:** Place the slant board on a stable surface. Start with a *lower* incline and increase gradually as flexibility improves.
* **Foot Placement:** Stand on the slant board with feet facing forward. *Crucially*, point the toes of your feet *straight ahead* or even slightly *inward* (pigeon-toed) to address the duck feet.
* **The Stretch:**
* **Calf Focus:** Keep your legs straight (but not locked at the knees) and your back as upright as possible. You should feel the stretch primarily in your calves.
* **Hamstring Focus:** Hinge at your hips, keeping your back relatively straight, and reach towards your toes (or as far as you comfortably can). This will deepen the stretch in your hamstrings.
* **Combined:** Alternate between the calf-focused and hamstring-focused positions, or find a position that stretches both simultaneously. You can slightly bend your knees to target the soleus (deeper calf muscle).
* **Hold:** 30-60 seconds per position (calf focus, hamstring focus, or combined). Perform 2-3 repetitions. You can vary the knee position (straight vs. slightly bent) within these repetitions.

3. **Hip Flexor Stretch (Kneeling Hip Flexor Stretch) - Addresses Hip Flexors & Indirectly Hamstrings:**

* Kneel on one knee, with the other foot forward in a lunge position (front knee at a 90-degree angle).
* Keep your back straight and your core engaged. Tuck your tailbone slightly.
* Gently push your hips forward until you feel a stretch in the front of the hip of the kneeling leg.
* Optionally, reach the arm on the same side as the kneeling leg up towards the ceiling.
* Hold for 30-60 seconds, then switch sides. 2-3 repetitions per side.

4. **Butterfly Stretch (Addresses inner thighs, hips and can help position the femur for duck feet)**
* Sit on the floor with the soles of your feet together, knees bent out to the sides.
* Gently press down on your knees, using your elbows if necessary.
* Hold for 30-60 seconds, maintaining an upright posture. 2-3 repetitions.

5. **Figure Four Stretch (Glute Stretch) - Addresses Hips (External Rotators) & Piriformis:**

* Lie on your back with knees bent and feet flat on the floor.
* Cross your right ankle over your left thigh, just above the knee.
* Reach through and grasp the back of your left thigh (or shin).
* Gently pull your left thigh towards your chest.
* Hold for 30-60 seconds, then switch sides. 2-3 repetitions per side.

6. **Pigeon Pose (Advanced Hip Opener, use caution)**
* Start in a push up position. Bring one knee forward and place it on the ground.
* Extend the other leg straight back.
* Lower your hips toward the ground, keeping your hips square.
* You can stay upright or fold forward.
* Hold for 30-60 seconds, then switch sides. 1-2 repetitions per side, *only if comfortable and you have no knee pain*.

7. **Tibialis Anterior Stretch (Shin Stretch) - Addresses Shin Muscles:**

* Kneel on the floor with your toes pointed *backwards* (tops of feet flat on the floor).
* Slowly sit back onto your heels (or as close as you comfortably can).
* Optionally, lean forward and support yourself with your hands.
* Hold for 30-60 seconds. 2-3 repetitions.

## Frequency & Duration

* **Consistency is King:** Regular stretching is *far* more effective than sporadic, intense sessions. Aim for a routine you can realistically maintain over the long haul.
* **Progressive Overload:** Just like with strength training, you need to gradually increase the "load" on your muscles to stimulate adaptation. In stretching, this means slightly increasing the hold time, the range of motion, or the frequency as you become more flexible.
* **Listen to Your Body:** Avoid pushing to the point of pain. Mild discomfort is okay, but sharp pain is a warning sign.
* **Rest and Recovery:** Muscles need time to recover and adapt. Don't overdo it, especially when starting.

**Recommended Time Commitment:**

* **Frequency:**
* **Ideal:** 5-7 days per week. This is the optimal frequency for seeing consistent improvements.
* **Minimum:** 3 days per week. You can still see progress at this frequency, but it may be slower.
* **Avoid:** Stretching the *same* muscle group intensely every day without any rest. Allow at least one day of rest per week for the targeted muscles.

* **Duration Per Session:**
* **Target:** 10-15 minutes for the specific routine we outlined. This is a time-efficient routine designed to target the key areas.
* **Breakdown (per stretch):**
* Hold each stretch for 30-60 seconds.
* Perform 2-3 repetitions of each stretch (per side, if applicable).
* **Warm-up:** Remember to include a 5-minute light warm-up *before* the static stretches. This is *not* included in the 10-15 minute stretching time.

* **Total Weekly Time (Stretching Only):**
* **Ideal (5-7 days/week):** 50-105 minutes of *dedicated stretching time* per week (plus warm-up time).
* **Minimum (3 days/week):** 30-45 minutes of *dedicated stretching time* per week (plus warm-up time).

**Example Schedule:**

* **Daily, ~10-15 minutes:**
* Monday: Warm-up (5 min) + Stretching Routine (10-15 min)
* Tuesday: Warm-up (5 min) + Stretching Routine (10-15 min)
* Wednesday: Warm-up (5 min) + Stretching Routine (10-15 min)
* Thursday: Warm-up (5 min) + Stretching Routine (10-15 min)
* Friday: Warm-up (5 min) + Stretching Routine (10-15 min)
* Saturday: Warm-up (5 min) + Stretching Routine (10-15 min) OR Rest
* Sunday: Warm-up (5 min) + Stretching Routine (10-15 min) OR Rest

**Progressive Overload in Practice:**

* **Week 1-2:** Focus on getting comfortable with the routine. Hold stretches for 30 seconds, 2 reps each.
* **Week 3-4:** Increase hold time to 45 seconds, maintain 2 reps.
* **Week 5-6:** Increase hold time to 60 seconds, maintain 2 reps.
* **Week 7+:** Maintain 60-second holds, and consider adding a third repetition if you feel comfortable.
* **Increase Range of Motion** As you hold the stretch, gently try and increase your range of motion, bit by bit.

**Important Notes:**

* **Quality over Quantity:** It's better to hold a stretch correctly for 30 seconds than to hold it poorly for 60 seconds. Focus on proper form and feeling the stretch in the target muscles.
* **Be Patient:** Flexibility improvements take time and consistency. Don't get discouraged if you don't see dramatic results immediately.
* **Combine with Other Methods:** For best results, consider combining static stretching with dynamic stretching (before activity), foam rolling, and/or massage ball work to address muscle tightness and trigger points.
* **Listen to your body:** If you are experiencing any pain, reduce the time you're holding the stretch, or take the day off.