Stretching your legs can help you both increase your muscle flexibility and joint mobility. It improves your ability to move freely without pain and increases your athletic performance to produce higher strength and endurance. There are several ways you can improve leg flexibility and mobility. Each has its own specific purpose and should be done at certain times in your workout.
Types of Stretching
Dynamic stretching involves moving your joints and muscles within their full range of motion repetitively to increase neural stimulation and tissue elasticity in the joints. Static stretching is maintaining a stretch in one muscle group or joint for a period of time, which is usually between 20 to 30 seconds. This method reduces neural stimulation to the muscle to promote relaxation. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you use dynamic stretching before your workout as part of your warm-up and use static stretching after your workout for a cool-down. However, you may integrate both methods in both your warm-up and cool-down.
Flexibility vs. Mobility
Flexibility concerns how much one muscle group or joint is able to move in one direction, while mobility refers to your ability to move your entire body freely without pain or restriction, according to physical therapist Gray Cook, author of "Athletic Body in Balance." When you stretch your legs, incorporate both concepts in your stretching so that you can improve movement in your entire body and reduce your risk of injury.
Standing Hip Flexor Stretch
This exercise stretches your hip flexors that extend from the anterior aspect of your lumbar spine and into your upper parts of your thighs. Do this stretch daily several times a day if you sit often at work or at school. Stand with your left foot in front of you and with both feet pointing forward. Raise your right arm above your head and tighten your right buttock. Shift your weight to the left foot, and you should feel a stretch in your right hip flexors. Hold this stretch for three deep breaths.
Then bend your torso to the left side without moving your legs. Hold the stretch for another three deep breaths. Repeat the stretch on the opposite side of your body.
Standing Half Lunge
This exercise stretches your calves while stabilizing your pelvis and torso. Stand with your left foot in front of you about six to eight inches in front of your right foot. Keep your torso upright and your hands on the sides of your hip. Bend both legs to lower your body down, and keep your heels on the ground. You should feel a stretch in your right calf. Hold the stretch for two seconds, and stand back up. Perform two sets of 12 to 20 reps per leg.
Anterior and Posterior Fasciae Stretch
This full-body mobility exercise works on stretching the back of your legs and both sides of your torso and hip. Stand with your legs about shoulder-width distance apart, and raise your arms over your head. Inhale and push your pelvis forward by tightening your buttocks, and bend your torso back to stretch your abs and anterior hip. Exhale and bend your torso forward to stretch your lower back, buttocks, and the back of your legs. Hold the stretch for three deep breaths. Roll your torso up slowly, and raise your arms over your head. Repeat the exercise five to eight times total.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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