You can stretch your legs and knees together in two basic ways: static and dynamic. Static stretching requires maintaining a stretch for a length of time, while dynamic stretching is moving your legs in their full range of motion with your hip joints repetitively, according to physical therapist Chris Frederick, co-author of "Stretch to Win." The type of stretching you should do would depend on your goals and physical condition.
Static Stretching
Static stretching usually involves stretching one muscle in one direction, and you maintain the stretch for 20 to 30 seconds. This reduces the amount of nerve stimulation from the brain that causes the muscle to relax and elongate. A sample full-body stretch for your legs is the touch with your feet elevated on top of a 2-inch plank or a half-foam roller. Put the balls of your feet on top of the plank or roller about hip-width apart, and raise both arms over your head. Tighten your buttocks, inhale, and reach up as high as you can. Exhale and bend forward to touch your toes. You should feel a stretch in the lower back and the back of your legs. Hold this stretch for five to six deep breaths, and roll yourself back up to the standing position. Repeat this exercise two to three times.
Standing Quadricep Stretch
This exercise stretches the front of your thighs and knees while maintaining upper body and pelvic stability. Stand with your feet together, and bend you left leg behind you. Grab your leg ankle with your left hand, and tighten your buttocks to keep your balance and upright posture. Hold this stretch for five to six deep breaths. Switch legs and stretch the opposite leg.
Dynamic Stretching
Dynamic stretching involves moving multiple joints together in a range of motions. This helps stimulate neural and muscle activity to help you prepare for exercise and other activities. The hip swing, in which you move your hip, knee, and ankle joints together, is an example of dynamic stretching. Stand on your left leg and put your left hand on a wall for support. Swing your right knee up toward your ribs and swing it back behind you with your leg bent. Gradually increase the range of motion and extend your leg as you swing. Keep your upper body upright and stationary as you swing. Perform two sets of 10 to 20 swings per leg.
Supine 3D Hip and Leg Stretch
This exercise moves your legs and hip joints together in various directions while keeping your torso still. You can use this as a cool-down to relax your body and maintain tissue elasticity. Lie on the ground on your back with your feet together and your arms to your sides. Raise your left leg straight up, and flex your left foot toward your face. Bring your leg across your body, lifting your lower back slightly off the ground but do not move your right leg. Then bring it toward the ground out to your left without moving your right leg. Raise the left leg back up, and lower it back to the starting position. Perform two sets of five to six reps on each leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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