Leg stretches for massage are designed to loosen up your leg and ankle muscles as well as the tendons in your legs. While massaging the region will relieve strain to an extent, stretching the muscles can help prevent chronic injuries such as shin splints. Leg stretches for massage range from ankle stretches to quadricep stretches.
Alternative Calf Stretch
This calf stretch is designed to release tension in your calf muscle and prevent you from pulling a muscle. Start by taking the ball of your foot and putting it on the edge of a step. From this position, let your heel dangle off of the step. Using the ball of your foot for control, lower your heel down until you feel a stretch in your calf. Hold this stretch for several seconds before pushing back up to your original position. Repeat until fatigued.
Seated Shin Stretch
This leg stretch is designed to prevent shin splints and relax the muscles in your lower legs. Start the exercise by getting down on both knees and sitting back on your heels. From this position, place both of your arms out at your sides for balance. Use your upper body weight to push down on your heels and hold this position for a count of 30 seconds.
Quadriceps Stretch
This stretch is designed to stretch out your quads as well as your lower back muscles. Lie down on your side and bring your bottom knee up to your chest. You can either hold onto your knee or your foot to help bring the leg all the way up. Once in this position, release a breath and take your top foot and bring it back to your buttocks. Hold this position for several seconds before releasing. Repeat with your other leg.
Adductors Stretch
This stretch will loosen up your adductor muscles as well as your quads. Start by sitting down on the ground with your hands on both of your knees and the bottoms of your feet touching each other. Take a slow deep breath and exhale. As you exhale, push down with both of your elbows on your knees and hold this for two seconds. Massage Therapy recommends performing this exercise between four and 10 times depending on your fitness level.
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