Stretches For Tight Leg Muscles

Tight leg muscles affect posture, ability to exercise and muscular comfort. Stretching tight leg muscles may help prevent injury, decrease muscular stiffness, increase flexibility, relax muscles and improve range of motion. Static leg stretches are gradual and slow; they lengthen and relax tight muscles.

Lying Quadriceps Stretch

The lying quadriceps stretch elongates and relaxes your quadriceps, a group of three muscles that cross the front of your knees and extend your legs. Tight quadriceps may contribute to knee and hip pain. Lie on your right side, stacking your hips and shoulders. Prop your right elbow on the ground and rest your head on your right hand. Bend your left knee without moving it out of alignment with your right knee. Lift your left heel to your left buttock. Wrap your left hand around your left foot and pull it toward your body. Stop when you feel a stretch above your knee and hold for 45 seconds. Turn over and do the same on your opposite side.

Adductor Stretch

The hip adductors stabilize the hips and pelvis and pull your legs toward your body. Tight adductors may affect your posture and cause muscular tension. Sit on the ground and bring your feet together, 6 inches in front of you. Place your hands on their corresponding ankles and straighten your back. Slowly lower your knees toward the ground and lean forward until you feel a stretch in your inner thighs. Hold for 45 seconds and release. Bring your feet closer to your body or press your elbows against your knees to deepen this stretch.

Calf Stretch

The calf muscles lift the heels and are located on the back, lower portion of the legs. Tight calf muscles may cause discomfort and make it difficult to walk, run or do other forms of exercise. Extend your arms in front of you, parallel to the ground. Place them on a wall and step your left foot 24 inches behind you. Bend your right knee and straighten your left leg. Lean your hips forward while keeping your left heel on the ground. Stop when you feel a stretch in your left calf and hold for 45 seconds. Switch legs and do the same.

Lying Hamstring Stretch

The lying hamstring stretch relaxes and elongates tight hamstrings, located on the back of the thighs. The hamstrings cross the back of the knees and flex the legs. They assist in running and walking. Lie supine on the floor, bend your knees and place your feet on the ground. Lift your right leg and loop a towel around your right foot. Straighten your right leg directly above your right hip and lower your leg slightly toward your chest. Stop when you feel a stretch in your hamstrings and hold for 45 seconds. Do the same with your left leg.