Muscles tighten up because of inactivity, the positions you adopt and the daily activities you perform. Tight muscles do not function as they should and can be prone to injury. After warming up before exercise, stretch your muscles and repeat as part of your cool-down, or stretch as a stand-alone training session to enhance your flexibility. Hold stretches for 10 to 15 seconds to maintain your current level of flexibility and 30 to 60 seconds to improve it. Ease into your stretches as your muscles relax, avoid bouncing and back off if your muscles shake or you feel any pain.
Kneeling Hip and Thigh Stretch
This stretch may feel awkward when you first try it but it is effective for your hip and thigh muscles. Kneel on the floor and take a step forward so that your front knee, back knee and hips form right angles. Bend your rear-most leg, raise your foot and reach back to grasp your ankle. Place your free hand on your knee, keep your torso upright and pull your foot into your butt. Hold this position for 10 to 60 seconds and then change legs. To make this position more comfortable, place a folded towel or exercise mat beneath your rear-most knee.
Bow Pose
The bow pose, a yoga exercise, stretches your hips and thighs while strengthening your back and butt. This pose also opens your chest and stretches your abdominal muscles. Lie on your front on an exercise mat. Bend your legs and reach back to grab your ankles. Pull with your arms, raise your thighs off the ground and lift your chest so that your weight is supported on your abdomen and hips. Keep your head and chest lifted and your shoulders back throughout this exercise. Hold for 10 to 60 seconds ands then relax. This exercise is quite strenuous, so only attempt it if you are reasonably fit and have no back problems. Avoid holding your breath as this will raise your blood pressure.
Butterfly Stretch
This exercise is an effective hip opener and inner thigh stretch. Sit on the floor with your legs extended in front of you. Sit up as tall as you can. Bend your legs and place the soles of your feet together. Draw your feet in as close to you as you can. Grasp your ankles and rest your elbows on your inner thighs. Press down with your arms to open your hips and increase the stretch. Hold this position for 10 to 60 seconds. Only press gently with your arms -- pushing too hard could result in injury.
Runner's Lunge
The runner's lunge stretches your entire lower body with particular emphasis on your hips and thighs. Stand with your feet together and your hands by your sides. Take a large step forward and bend your knees to lower your rear-most knee to the floor. Place your hands on your front knee. Slide your rear-most foot backward until you feel a stretch in your hips and thighs. Hold this position for 10 to 60 seconds and then change legs. Keep your body upright throughout this exercise. You can make the lunge more challenging by straightening your rear leg and balancing on your forefoot.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Yoga for Regular Guys"; Diamond Dallas Page and Craig Aaron; 2005
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