To increase the flexibility of your leg muscles, perform proper stretches with correct posture. Bringing your legs into positions that create the feel of a stretch but aren't necessarily targeting the appropriate muscle group is not going to get you the results you need. Try stretches for the hamstring and quadricep muscles of the upper legs and the gastrocnemius and tibialis anterior of the lower legs.
Hamstring Stretch
The hamstring stretch lengthens the rear of the thigh when performed correctly. All you need is a stool or wall. Place one foot onto the object with both legs straight and slowly lean forward until you feel a stretch. Maintain the position for 30 seconds and then stand back up straight to rest for 15 seconds. Repeat and then work the other side.
Tibialis Anterior Stretch
The tibialis anterior stretch lengthens the main muscle on the front of the lower leg. The tibialis anterior works in opposition to the gastrocnemius of the back of the lower leg, so the stretching technique is different. Stand on your left leg and bend your right knee upwards and slightly to the right. Hold onto the ankle and pull it toward the side of your lower back and right hip. Maintain an upright posture. Hold this stretch for 30 seconds. Rest for 15 seconds and repeat. Then stretch the other side. A chair or wall may be used to assist your balance.
Quadricep Stretch
A proper quadricep stretch is similar to the tibialis anterior stretch. The position of the leg is different, however, to emphasize the quadriceps. Stand on your right leg and bend your left knee to stretch the right quadricep. Keep the left thigh straight in line with the torso as you stand upright. Instead of the knee moving behind you, keep the right knee close to the left as you pull your ankle toward you. Hold the stretch for 30 seconds and then let the leg down to relax for 15 seconds. Repeat on the right and then stretch the left leg.
Calf Stretch
The calf stretch targets the gastrocnemius muscle, the largest muscle of the calf. Stand with your toes almost touching a wall and place your hands on the wall for balance. Step your right foot back and press your heel into the floor to straighten the leg. The left knee bends toward the wall. Pause when you feel the stretch in the right calf and stay there for 30 seconds. Step the foot forward again and relax for 15 seconds, then step the right foot back again. Repeat on the left.
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