Stretching is an important part of every fitness program, with benefits that go beyond flexibility. According to MayoClinic.com, stretching enhances the range of motion in your joints, improves circulation and alleviates tension in tight, sore muscles. You should stretch before and after exercise to prevent injury. Warm up your muscles for 5 to 10 minutes prior to stretching with a brisk walk or short stint on the treadmill, bike or elliptical machine. Also, never bounce during stretches; this can cause small tears in the muscle. Several simple stretches will target major muscles in your legs.
Standing Hamstring Stretch
Stand with your feet together. Cross your ight foot over your left foot. Bend over and touch your toes. Hold the count for 10 to 15 seconds and then turn your body to the left. Reach your hands to the inside of your right foot for a deeper stretch and hold for an additional 10 to 15 seconds. Repeat on the other leg.
Lying Quadricep Stretch
Lie down on your right side and keep your body in a straight line. Bend your left leg back and grab your ankle with your left hand. Slowly pull back on your leg until you feel the stretch in your quadriceps muscle in the front of your thigh. Hold for a count of 20 to 30 seconds and switch sides.
Calf Stretch
Stand with your feet shoulder-width apart in front of a wall. Keeping your right foot on the floor, place the ball of your left foot against the wall, keeping your heel on the floor. Place both hands flat on the wall in front of you and press your body forward. You should feel a stretch up the back of the calf. Hold for 20 to 30 seconds and switch to the other leg.
Hip Flexor Stretch
Kneel on both knees. Bring your right knee up so that your foot is flat on the ground. Place both hands on your right thigh. Extend your left leg back (keep the knee slightly bent). Shift your hips forward to stretch your hip on the left side. Hold the stretch for 20 to 30 seconds and switch to the other leg.
Inner Thigh Stretch
Stand with feet wider than shoulder-width apart. Bend your left knee and shift your hips to the left until you feel a stretch in the inner thigh of your right leg. Your knees and hips should be square and facing forward. Hold the stretch for 20 to 30 seconds and switch sides.
Shin Stretch
Sit on the floor with your legs together and straight out in front of you. Have your partner sit in front of you and push against your feet with their hands. As your partner pushes, point your toes and push against your partner. Hold for 20 to 30 seconds. Have your partner place their hands around the top of your feet and pull. As your partner pulls, flex your toes and pull toward your body. Hold for 20 to 30 seconds and repeat each direction as necessary. If you don't have a partner to stretch you, kneel down on both knees. Sit back so that your bottom is resting on the heels of your feet. Reach both arms back behind your feet and place them palms down on the ground. Hold for 20 to 30 seconds.
IT Band Stretch
Stand with feet shoulder-width apart and arms by your side. Cross your left foot over your right foot. Keeping your right leg straight, slightly bend your left leg and shift your hips toward the right. Bring your right arm straight over your head and reach toward the left until you feel a stretch along the outer side of your right leg, from hip to knee, an area known as the iliotibial band. Hold for 20 to 30 seconds and switch sides.
Member Comments