Before you can loosen your leg muscles, you should first loosen your hip and ankle joints to allow your muscles and joints to move in their full range of motion without restrictions, suggests physical therapist Gray Cook, author of "Movement." This will also help you reduce your risk of back and hip pain. For best results, use a foam roller to roll out your lower body before performing stretching exercises. This method reduces tissue adhesions in your legs and hips that cause tenderness and stiffness.
Foam Roller Technique
Step 1
Put a foam roller on the ground and lie your right hip on top of it, with your right leg straight. Cross your left foot over your right thigh and place it on the ground. Prop your upper body up with your right elbow and forearm.
Step 2
Roll down and up slowly and gently along your outer thigh between your knee and hip. Gently apply pressure and rub any tender spots on the outer thigh until the tenderness goes away. Breathe deeply as you roll.
Step 3
Turn your body so that your chest and abs face the ground, and your right thigh is on top of the foam roller. Prop your upper body up with your forearms. Roll up and down your thigh from your pelvis to your knee. Gently apply pressure and rub any tender spots on the thigh until the tenderness goes away. Repeat the exercise with the opposite leg.
Deep Squat Combo
Step 1
Stand with your legs about shoulder-width apart and raise your arms over your head. Exhale and bend your torso forward to touch the ground with your fingers. Hold this position for three deep breaths.
Step 2
Put your buttocks down into a deep squat with your fingers touching the ground. Keep your torso upright and your shoulders away from your ears. Press your elbows and knees against each other and keep your feet pointing forward. Hold this position for three deep breaths.
Step 3
Raise your arms over your head, exhale and stand straight up without leaning forward or losing your body alignment. Perform two sets of six to eight reps in a fluid manner.
Standing Hip Swings
Step 1
Stand with your left side of your body facing a wall and put your left hand on it. Bring your left knee up toward your ribs and swing your leg back behind you without moving your body. Extend your leg gradually as you swing back and forth. Perform 20 reps per leg.
Step 2
Face the wall with your feet together and put your hands on it. Swing your left leg across your body and out to your side with minimal rotation in your torso and hip. Keep your right leg still as you swing. Perform 20 swings per leg.
Step 3
Rest for no more than 30 seconds and repeat steps 1 and 2 one or two more times.
Things You'll Need
- 1-foot-long foam roller
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
