Doing leg stretching exercises will help keep your leg muscles flexible and can prevent leg and lower back pain, according to the Chinese Holistic Health Exercises website. You can do localized stretching of the calves, thighs and hamstrings individually or do a set of forward lunges that will work all three areas at once. Forward lunges will also help you build coordination and balance. Consult your physical therapist before trying to exercise your legs if you are experiencing back pain or are recovering from a surgery or accident.
Forward Lunge
Step 1
Stand with your spine straight and your legs hip-width apart.
Step 2
Take a long step forward with your right leg and try to land your foot heal first. Once your knee is bent, it should be in a straight line with your heal generating a 90-degree angle or an angle slightly less than that. Never let your right knee go past your toes as this will overstretch your muscles and may cause injury.
Step 3
Lift your left heal off the floor simultaneously, keeping your left leg straight until your left knee is hovering approximately one to two inches above the floor.
Step 4
Slowly lower your hips straight down and keep your back fully upright.
Step 5
Remain in this position for three to five full breaths and slowly bring your right leg back to meet your left leg and stand up straight. You can also bring your left leg to meet your right leg instead and take another long step forward with your left leg. If you decide to do this, you may need a large space to work in as you will be advancing forward. Otherwise, reverse your steps and do 10 to 12 repetitions for each leg at a time.
Hamstring Stretch
Step 1
Stand up straight with your feet together.
Step 2
Take a deep breath and inhale, raising both arms up above your head. As you exhale, bring your arms down and simultaneously bend at the waist and try to touch your toes or the floor with your fingertips. If you can't reach the floor, you can bend your knees as much as needed.
Step 3
Remain in this position for up to ten full breaths, letting your head hang loose and relaxing your upper body. If you want a deeper stretch, keep your knees straight and bring your arms around your calves, pushing your torso against your thighs and tucking your face against your calves.
Step 4
Release and take a deep inhale as you bring your body slowly up to a standing position with your arms above your head. Exhale your arms down to your sides.
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