Whether you're trying to stretch a single into a double at your company softball game, get full depth on your squat when you lift or just feel lose and healthy--you need to have full range of motion in your arms and legs. Two particular muscles to work on keeping lose and flexible are your hamstrings and quads. These are the major muscles in the back and front of your thighs that factor into many exercise, sporting and daily living activities.
Hamstrings
Your hamstrings are actually three separate muscles and this exercise increases flexibility in all three. Physical therapist and strength and conditioning coach Jason Brumitt recommends in the "National Strength and Conditioning Performance Training Journal" stretching your hamstrings with a little help from a rope. Lie on your back and wrap your rope under one of your feet. Keep your knee straight and raise your leg as high as possible. When you reach the limit of your range of motion, use your rope to pull your leg a little bit farther. Hold for 30 seconds and repeat one additional time before switching legs. If you don't have a rope to use for this exercise you can also use a towel.
Quads
While the previous exercise increases flexibility in the back of your thighs, stretching your quads will help make sure your range of motion is not limited by the muscles in the front. As the name implies, your quadriceps are not one muscle but a group of four different ones. You can use one flexibility exercise for all four. From a standing position, lift one foot off the ground and pull it towards your butt. Use you hand on the same side to grab your foot and assist the movement. Pull your heel as close to your butt as possible and then hold for 30 seconds. Repeat this exercise twice on each leg.
Leg Swings
The exercises already covered focused on static flexibility--where a position is held for an extended period of time. Your can also stretch your hamstrings and quads through active dynamic exercises such as leg swings, writes strength and conditioning coach Richard Scrivener in the "National Strength and Conditioning Performance Training Journal." Stand next to a wall or other stable object you can use for support. Lift one foot off the ground. With a mostly straight leg begin to swing your leg forwards and backwards. With each swing increase your range of motion. Perform 12 swings on each leg.
Member Comments