Flexibility is the range of motion around a joint or group of joints and is necessary for sport performance and function, according to the American College of Sports Medicine. While flexibility is important for everyone, men tend to have less flexibility than women and need to stretch regularly to maintain flexibility. Thigh stretches will help improve flexibility around the hip and knee joints.
Stretching Recommendations
To see improvement in your range of motion, stretch at least two to three times per week. If you have a very limited range of motion, you can stretch every day for more significant changes. Perform one stretch for each major muscle group. For your thighs include a stretch for your quadriceps, hamstrings and inner thighs. Hold each stretch for 15 to 30 seconds and repeat each stretch one to four times.
Quadriceps Stretch
To stretch the front of your thighs, stand next to a chair for balance. Bend your right knee and balance on your left leg, holding onto the chair. Grab your right foot with your right hand and pull the foot towards your glutes. Keep your right knee pointed toward the floor the entire time. Stretch only until you feel a pulling sensation along the front of your thigh and/or knee. Do not stretch to the point of pain. Repeat with your other leg.
Hamstrings Stretch
For the back of your thighs, sit on the floor with your right leg extended in front of you. Bend your left knee and place the bottom of your foot against your right leg. Sit up tall and lean forward over your right leg. Bend from your hips and reach with both hands. Stretch just until you feel a pulling sensation along the back of your thigh. Repeat with your other leg.
Inner-Thigh Stretch
Sit on the floor with your legs out in front of you in a V-position. Keep your knees stay straight and your toes pointed towards the ceiling. Sit up tall with good posture. If you find that you cannot sit up straight and keep your knees straight, sit on a pillow. Once you are in the correct position, lean forward reaching with your hands and bending at the hips. Stretch just until you feel a pulling sensation along your inner thighs.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- Sport Fitness Advisor: The Physiology of Flexibility
- Bellevue Massage Therapy: Leg Stretches
