An important component of any well-rounded fitness plan, stretching helps improve range of motion, reduce risk of injury, and reduce after-workout stiffness and soreness. You can also turn stretching into a gentle balance exercise by performing stretches that require you to balance on one foot. As an extra safety measure, do these stretches near a wall or sturdy piece of furniture for balance support, if need be.
Quad Stretch
The standing quad stretch targets both your quads, the muscles primarily responsible for extending your knee at the hip, and your hip flexors. Stand on one leg and bend the other leg. Grasp the foot of your raised leg and bring your heel toward the buttock on the same side, knee pointing straight down. Push your hip forward slightly until you feel a stretch in the hip and thigh of the bent leg. Hold, then repeat on the other side.
Standing Groin Stretch
Your hip adductors, commonly known as groin muscles, move your legs toward your body's midline. To stretch them, perform the exact opposite motion in a gentle, controlled manner. Find a sturdy horizontal surface slightly below hip-height. The less flexible you are, the lower the stretching surface should be. A back extension bench works well if you can adjust it to the right height. Bend your right leg and place that knee and lower leg on the stretching surface. Stay upright, pelvis in neutral position, as you bend your other leg slightly to create a stretch in your right groin/inner thigh. Hold, then repeat on the other side.
Squatting Glute Stretch
Grasp a sturdy horizontal surface at about hip or belly-button level. Anything strong enough to hold your weight and small enough to grip works, including a sturdy stair railing or the horizontal bar on a heavy strength-training machine. Bend your left leg and cross your left ankle over your right knee. Squat down, allowing your left knee to drop down so your left leg is in the same plane as your right thigh. You should feel the stretch in your left buttock. Hold, then repeat on the other side.
Bent-leg Hamstring/Hip Flexor Stretch
Prop one leg up on a weigh bench or other sturdy horizontal surface. Allow that leg to bend as you lean forward, balancing on your other foot. Remain upright and think of pressing your hips forward until you feel a stretch in the front of your hip, on the side of the foot still planted on the floor. To shift the stretch from your hip flexors to your hamstrings, work your planted foot a bit closer to the bench and lean your chest forward toward your bent knee. Make sure to hinge from the hips instead of hunching your back, and repeat both stretches on the other side.
