1. Do a Standing Quadriceps Stretch
The standing quadriceps stretch is an easy and effective stretch for the thighs. Simply find a wall, chair or something sturdy for you to hold on to while performing this stretch. Balance yourself by holding on to this object with one hand and then bend your leg upwards and grab your ankle with the other. Pull your leg towards your rear end until you feel the muscle stretch. Hold this pose for 20 seconds before repeating the same maneuver with the other leg. To ensure proper alignment of your hip, make sure the leg you're standing on is straight.
2. Stand and Touch Your Toes
The standing toe touch is a common hamstring stretch that also has the added benefit of stretching your calf muscles as well. To complete this stretch, stand up with your legs together. Lean down and touch your toes. If you can't touch your toes, get as close to them as you can. Hold the position for 20 seconds. For a more advanced stretch, try grabbing your ankles or placing your hands flat on the floor for added intensity. To stretch each of your hamstrings individually, you can modify this stretch by crossing one leg over the other and then reaching for your toes. Once complete, switch legs and repeat.
3. Stretch Like a Butterfly
The butterfly stretch is a very effective way to stretch those hard to reach inner thigh muscles. Begin by sitting on the floor with your legs straight out in front of you. Bend your knees up towards your torso and place your feet flat on the floor side by side. Next, place your hand on your calves and slowly lower your legs out to the sides while placing the soles of your feet together. Put your hands on your ankles and lean your body forward until you feel the stretch in your inner thigh muscles. Again, you'll want to stay in this position for 20 seconds to get a good stretch.
4. Bring a Towel Into Play
This hamstring string stretch requires the use of a towel, exercise band or even an old T-shirt. Start in a prone position, with your legs straight out in front, and then raise one leg straight up into the air so you've created a 45-degree angle. Take your towel, band or shirt and place it around the bottom of your raised foot, but keep hold of each side of the towel. Gently pull your leg forward, using the towel as added leverage for the stretch. This works the entire back of your leg and thigh and you should hold it for 20 seconds before switching and repeating the movement with the opposite leg.
