Whether you're getting ready for a long run outside or a riveting game of basketball or racquetball, stretching out your lower body is essential when you're planning on making a lot of repetitive or sharp movements with your legs and hips. Performing stretches before you exercise can help reduce your risk of injury and warm up your muscles for better performance.
Glute Stretch
Your glute muscles are in constant use when running, moving side to side or performing cutting motions in many sports, making it important to warm and stretch them before hitting the field or gym. To stretch your glutes, start by lying on your back with your knees bent and feet flat on the floor. Bring your right leg up and cross it over your left leg. Pull your left leg up off the ground so your knee is still bent and your lower leg is parallel with the ground. Grab the back of your left knee with both hands and pull up until you feel a stretch in your backside. Hold for 10 to 15 seconds, then relax and return to the starting position. Switch leg positions to stretch out the other side of your glute muscles.
Hip Flexor Stretch
The hip flexor stretch is an easy and effective exercise for stretching out the hip flexor muscles, which help you lift your legs off the ground and bend at the waist. Start by kneeling on the ground with your left knee. You may want to put a towel or something soft under your knee for padding. Place your right foot on the floor and bend your right knee so your leg makes a 90-degree angle. Place your hands on your hips and lean forward until you feel a stretch in your left thigh up to your hip. Hold this stretch for 10 to 15 seconds, then rest and repeat two or three more times. Switch your knees on the floor to stretch out your right hip.
Sitting Hamstring Stretch
The sitting hamstring stretch is one of the most classic lower-body stretches because of its simplicity and efficacy. Sit on the floor with your legs extended out in front of you. Bend your left leg and place the bottom of your left foot against the side of your right knee. Slowly lean forward, keeping your right knee straight, until you feel a stretch in your right hamstring. Hold the stretch for 10 to 15 seconds, then rest and repeat two or three more times. Do three or four stretches for your left hamstring by reversing the leg positions.
Dynamic Hamstring Stretch
For a unique way to stretch out your hamstrings, try the dynamic hamstring stretch, which uses constant motion to stretch out this large muscle in the back of your upper legs. Start by standing next to a wall or other sturdy surface you can place your hand against for support. Stand with your side facing the wall and your arm extended. Lift the leg closest to the wall off the ground and slowly starting swing it forward and back, gradually building up to a large swing forward that creates a stretch in your hamstring. Swing your leg as high as you comfortably can 10 to 15 times, then rest and turn around to the other side and repeat the exercise.
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