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How to Stretch Uneven Legs

by
author image Max Whitmore
Max Whitmore is a personal trainer with more than three years experience in individual and group fitness. Whitmore has a Bachelor of Arts in English literature from the University of Cincinnati, fitness certifications and dietetics training from Cincinnati State Technical and Community College. Whitmore has written for several online publishers.
How to Stretch Uneven Legs
Woman stretching her legs on a gym mat Photo Credit 4774344sean/iStock/Getty Images

Discrepancies in leg length, or uneven legs, may be due to congenital differences in the length of the femur. Imbalances in the muscles that attach to the hip girdle, including the lower back and abdominal muscles, can also cause uneven legs. Uneven legs can adversely affect your gait and your posture, causing leg and lower back pain. By stretching the muscles that affect the hip, you may even out the length of your legs. Whenever you stretch one side of your body, you should always stretch the opposite side for balance.

Seated Stretch

Step 1

Sit on the floor in a comfortable position. Cross your legs with the shorter leg behind or under the longer leg.

Step 2

Reach toward the ceiling with the hand on the same side as the shorter leg. For example, if your left leg is shorter, reach your left arm toward the ceiling.

Step 3

Let your raised hand drift in the direction opposite the short leg. For a short left leg, reach your arm to the right. Keep your hips facing forward and your buttocks planted on the floor. Your torso should lean away from your short leg and you should feel a stretch in your left side and into your left hip.

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Step 4

Relax and let gravity naturally pull at your torso. Use your other hand to support the weight of your body, if necessary. Hold the stretch for five full breaths, relax and repeat two more times.

Step 5

Stretch the opposite side one time for balance.

Twist

Step 1

Lie on your back with your arms out in a “T.”

Step 2

Bend your knees with the soles of your feet on the floor. Cross your shorter leg over the other leg. For example, if your right leg is shorter, cross your right leg over your left.

Step 3

Let your knees fall in the direction opposite your short leg. For a short right leg, let your knees fall to the left as far as is comfortable. Keep your torso straight and both shoulders on the floor.

Step 4

Relax and let gravity naturally pull at your legs. Do not force the stretch. Stay in the stretch for five full breaths, relax and repeat two more times.

Step 5

Stretch the opposite side once for balance.

Long Leg Stretch

Step 1

Lie on your back with your arms at your sides.

Step 2

Lift your short leg and extend your foot toward the ceiling. Bend your other knee, if necessary.

Step 3

Grab your leg around the thigh, calf or ankle, or grab your toes if flexibility allows. Gently pull your leg toward your chest to stretch your hamstrings. Bend your knee, if necessary.

Step 4

Hold the stretch for five full breaths and extend your leg out to the side as far as is comfortable.

Step 5

Press gently on your inner thigh and tuck your pelvis to deepen the stretch. Hold for five full breaths and return to the start position. Repeat two more times.

Step 6

Stretch the other leg once for balance.

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