Leg stretches can be done while sitting, standing or lying down by using your own body weight as a form of resistance. Each exercise works a different muscle group in your legs and you can perform body-weight leg stretches at home, without expensive equipment. Consult your doctor should you experience unwanted or intense pain at any time throughout your exercise routine.
Standing Cross Leg Hamstring Stretch
The standing cross leg hamstring stretch works your hamstrings and uses your quadriceps as muscle stabilizers. Stand up straight with your feet together and arms at your sides. Cross your left foot over your right foot and place it flat on the floor so that the outside of your left foot makes contact with the outside of your right foot. Slowly bend forward, extending your arms and reaching toward your toes and bringing your torso toward your legs. Continue reaching until you feel muscle tension in your hamstrings. Hold this position for 15 to 30 seconds. Return to starting position and repeat with the other leg.
Standing Ankle Mobilization
The standing ankle mobilization exercise works your calves while using quadriceps and core muscles as muscle stabilizers. Stand in front of a wall with your feet a few inches apart and toes pointed toward the wall. Lean forward and place your palms on the wall and engage your core to stabilize your spine. Slowly lift your right foot off the floor, flexing at your right hip and bending your right knee 90 degrees. Stabilize your body over your left leg, keeping your left heel in contact with the ground throughout the exercise, and swing your right leg across your body to your left and then to your right, out and away from your body. Hold each position for one to two seconds, return to starting position and repeat with the opposite leg. Do one set of 10 repetitions for each leg.
Seated Toe Touches
The seated toe touches exercise works your calves and thigh muscles while using your hamstrings as muscle stabilizers. Sit down and upright with a straight back, extending your legs straight out in front of your body, toes pointing to the ceiling. Engage your core to stabilize your spine and bend forward at your hips, reaching your arms toward your ankles. Continue bending forward until you feel muscle tension and hold this position for 15 to 30 seconds. Return to starting position and repeat this movement two to four more times. Keep your spine and neck aligned throughout the exercise.
Standing Quadriceps Stretch
The standing quadriceps stretch works your quadriceps while using your hamstrings as muscle stabilizers. Stand up straight with your feet a few inches apart and hands at your sides. Lift your left heel toward your buttocks and grasp your left ankle with your left hand in a supinated -- palms facing upward -- grip. Use a wall or chair for stability and pull your ankle toward your buttocks until you feel muscle tension. Hold this position for 15 to 30 seconds, release, return to starting position and repeat with the opposite leg. Keep your back and hips straight and aligned throughout the exercise.
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