Stretching your legs regularly can help prevent injury and reduce everyday aches and pains. When stretching your legs, you want to target major muscle groups, particularly the quadriceps, which run down the front of your thigh, the hamstrings, which run down the back of your thighs, and your calves.
Quadriceps Stretch
The quadriceps stretch will stretch out the four muscles running down the front of your thigh. You might also feel a stretch in your hip flexor, which runs down the front of your hip, connecting to your thigh. Stand next to a chair or wall and place your right hand lightly on the sturdy object for balance. Bend your left knee, drawing your heel toward your butt. Reach back with your left hand and grab your ankle, pulling your heel as close to your butt as you can while standing up straight. Hold for 20 to 30 seconds, then alternate legs.
Elevated Hamstring Stretch
The elevated hamstring stretch will target the back of your thigh. This stretch works well if you have a hard time sitting on the floor or getting up from a seated position. Stand facing a sturdy chair with arm rests. Lift your right leg and place your right heel on the center of the chair's seat. Straighten your right leg as much as you can and tip your torso forward from the hip, placing your palms on the arm rests for balance. Hold the position for 20 to 30 seconds before switching legs.
Lying Hamstring Stretch
If you're really hoping to increase your hamstring flexibility over time, try the lying hamstring stretch. Lie on your back next to the right of a door frame so that your hips are in line with the frame and your torso extends into the door's opening. Lift your left leg and place your left heel on the door frame. You can adjust your body's position as necessary in order to do this comfortably. Slowly straighten out your left leg until you feel your hamstring stretching. Hold for 20 to 30 seconds, then switch legs. Over time, extend the stretch by moving your torso closer and closer to the door frame.
Standing Calf Stretch
To stretch the back of your lower leg, you can perform a standing calf stretch. Stand facing a wall, approximately 2 to 3 feet away from it. Step your left foot toward the wall and place your forearms against the wall for balance. Extend your right leg behind you, planting your heel on the ground. Bend your left knee and lunge down slightly until you feel the stretch in the back of your right leg. Hold for 30 seconds, then switch legs.
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