Stretching your legs, one of the core muscle groups, prepares your body for exercise and possibly prevent injuries. Benefits of stretching leg muscles include increased flexibility, improved range of motion and circulation, and reduced stress on tense muscles. Combine these leg stretches with upper body stretches for a complete warm-up or cool-down plan.
Calves
Stretching the calves can make them flexible to soften the shock to the foot and ankles, possibly preventing injuries and pain. The goal is to stretch all areas of the calves. To stretch the outer calf, sit with your legs straight and flex your foot back toward your ankle. Stretch the inner calf by maintaining the same sitting position, but keep one leg straight and one bent at the knee; grab the top of the foot of the bent leg and pull your foot back toward your leg. Loosen the Achilles tendon, where the heel attaches to the calf, by bringing the heel of the bent leg close to your buttocks; pull your foot toward you. Repeat each stretch 10 times.
Quadriceps
The quadriceps, the four front thigh muscles, assist in extending the knee; stretching these muscles prepares the knees for movement. You can stretch your quadriceps either standing or lying on your side. When standing, you lift your ankle up toward your glutes and reach back with your hand to hold onto your ankle. When lying on your side, pull your ankle up to your glutes as when standing and switch between sides. Hold each stretch for about 30 seconds.
Hamstrings
Hamstring stretches improve flexibility before and after your workout. You can perform these stretches on the floor or while standing. Keep your knees straight to get the most benefit out of the stretch. When standing, cross one foot over the other and bend down to your toes. When lying on the floor on your back, raise one leg at a time and grip the back of the leg to pull it toward you. Hold each stretch for 30 seconds.
Inner Thigh
Stretching your inner thighs loosens your adductors to keep your legs balanced and stabilized throughout exercise. Sit on the floor to stretch these muscles. While bending your knees in the sitting position, place your feet together with your hands on your calves. Start bending forward while placing your hands on your ankles and continue coming forward until you feel the stretch in your thighs. Hold the stretch for 30 seconds. Do not pull your upper body down quickly; slowly lower it.
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