Stretching your legs can improve your range of motion, tissue elasticity, and prepares your mind and body for the upcoming activity or exercise. Stretching your legs can also influence how well your hips and upper body move because they are connected to each other by connective tissues --- or fasciae --- and nerves, says massage therapist Thomas Myers, author of "Anatomy Trains."
Anterior and Posterior Fasciae Stretch
This exercise stretches all muscles and tissues in the back of your legs, hips and back as well as the front part of your torso and hips. Stand with your legs about shoulder-width apart, and raise your arms over your head. Tighten your buttocks and push your hips forward, leaning your torso back. This helps you extend your torso and upper thighs as you hold this stretch for two seconds. Exhale and bend your torso forward to reach for the ground with your hands or fingers. Hold this position for one deep breath. You should feel a stretch radiating from the back of your legs up to your lower back. Slowly roll your body up to the starting position, and repeat the exercise five or six more times.
Kneeling Hip Flexor Stretch
Stretching your hip flexors can alleviate back pain due to the constant pull and tightness of the hip flexors upon the lumbar spine. It also reduces tension in your thighs that causes tightness and sensitivity. The kneeling position keeps your pelvis and legs in place as you stretch. Kneel on the ground on your right knee and put your left foot in front of you with your knee bent about 90 degrees. As you shift your weight forward to your left foot, tighten your right buttock and raise your right arm over your head to increase the stretch. Hold this position for five or six deep breaths. Switch leg position and stretch the opposite side.
Standing Half Lunge
This exercise works on improving ankle dorsiflexion --- the reduction of the angle between your foot and your shin --- and calf-muscle flexibility while maintaining a tall posture. Stand with your right foot in front of you and with both feet pointing forward. The distance between your right heel and left toes should be about one foot apart. Bend your legs as much as you can while maintaining your posture with your hands on your hips. You should feel stretch in your left calf. Hold this position for one deep breath and stand straight up. Perform two sets of eight to 10 stretches per leg.
Active Frog Stretch
This stretch moves your inner thighs and your hip joints toward and away from the center of your body. By moving on your back, you prevent your lower back from moving with with the hips. Lie on the ground on your back with your feet together on the ground and your knees together. As you lower your knees toward the ground to stretch your inner thighs, bring the soles of your feet together. Hold the stretch for one deep breath, and bring your legs together. Perform two sets of eight to 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Anatomy Trains"; Thomas Myers; 2008
- "Stretch to Win"; Ann Frederick, Chris Frederick; 2006
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