Regardless of the types of activities you participate in, stretching is a vital part of any exercise program. These exercises are designed to stretch the front and back of your thighs, helping you maintain or improve the range of motion in your legs. Tight leg muscles can result in poor sports performance; but, perhaps more importantly, they may result in injuries by forcing your muscles and joints to work beyond their capabilities.
Hamstring Stretch
Sit down on a table, bench or the ground with one leg outstretched and the other resting comfortably with the knee bent. Point the toes of your outstretched leg toward the ceiling and push the back of your knee into the table, bench or ground. Lean forward with your upper body as if you were trying to place your chest on your knee. Continue leaning forward until you feel a good stretch in the back of your thigh. If necessary, you can use your hands to help pull your upper body toward your leg. Hold this stretch for about 30 seconds and repeat using your other leg.
Quadriceps Stretch
Kneel down on both knees with your upper body positioned directly over your hips. Place the sole of one foot on the ground and kneel on your other leg. Straighten your back leg while keeping your upper body positioned directly over your hips. Continue straightening your back leg with the ball of your foot on the ground until you feel a stretch in the front of your rear thigh. Hold this stretch for about 30 seconds and repeat using your other leg.
Inner Thigh and Groin Stretch
Stand beside a table, medicine ball or other sturdy surface that will allow your leg to slide freely. Place the knee closest to the table or medicine ball on top of it while keeping your opposite leg on the ground, supporting your weight. Begin sliding your knee away from your other foot until you feel a stretch on the inside of the thigh of your supporting leg. Hold this stretch for about 30 seconds and repeat for your desired number of repetitions, using both legs.
Toe Touches
Stand with your feet apart, about double the width of your shoulders, and stretch your arms out so they are parallel to the ground. Be sure that you keep both of your knees straight when performing this exercise. Bend over toward your right leg and swing your left hand down until your fingers touch the toes of your left foot. Return to the starting position and bend over toward your left leg while touching your right toes with your left fingers. Continue alternating touching your right and left toes with your opposite hand until you have performed the desired number of repetitions.
