Many physical activities require extreme flexibility in the leg muscles and hip joints. Dancers, gymnasts, hurdlers and martial arts enthusiasts regularly stretch to achieve higher leg extensions. Before stretching key muscle groups -- including the hamstrings, quadriceps, gluteals and hip flexors -- engage in a low-intensity warm up that involves, for example, walking or light jogging, to raise your core body temperature and increase blood flow to your muscles and joints. With consistent stretching once or twice daily, you should begin to enjoy increased height in your leg lifts. Avoid overstretching, never bounce, and pull back from any stretch that causes pain.
Single-Leg Hamstring Stretch
To improve flexibility for leg extensions to the front, lie on your back with your legs extended in front of you. Relax your neck and shoulders and maintain a neutral spine as you draw your right knee into your chest. Grasp the back of your right thigh with both hands and slowly, gradually straighten your right knee. Once you straighten the knee, slide your hands along your right leg, bringing them increasingly close to your right ankle. Maintain a straight knee and gently pull your leg toward your chest. Your left knee should remain straight and you should feel the underside of the left leg pressing into the floor. Keep your hips level. When you feel tension behind your right thigh, hold the stretch for 10 to 15 seconds, release, and then repeat the stretch three to four times before continuing on the left.
Straddle Stretch
The straddle stretch loosens up your groin and hips in preparation for lateral extensions. Sit on an exercise mat or towel, place your hands behind your buttocks for support, and open your legs in a wide “V.” Rotate your legs slightly outward at the hip socket so your knees are directed upward. Align your head over your spine, press your shoulders down, and lengthen your back. Pushing downward with the palms of your hands and digging your heels into the mat, lift your pelvis up and slightly forward to widen your legs and increase the stretch. For maximum benefit, keep your knees straight. When you experience tension along your upper inner thighs, lower your pelvis, hinge forward slightly from your hips and hold the position for 10 to 15 seconds. Return your torso to an upright position, and then repeat the exercise, pushing your pelvis further forward if possible. Repeat the stretch three to four times.
Seated Toe Touch
Tight hamstrings will hinder your ability to elevate your leg with a straight knee. The basic seated toe touch can help you gain greater flexibility in this key muscle group. Sit on the floor with your legs extended in front of you, your feet flexed, and your back long. Release all tension from your neck and shoulders and engage your abdominal muscles as you hinge forward at your hips. When you feel tension on the underside of your thighs, hold the stretch for 10 to 15 seconds, release, and then repeat the stretch three to four times. For maximum benefit, keep your knees straight and avoid rounding your back.
Kneeling Hip-Flexor Stretch
When you elevate your leg to the rear, you require flexibility in your gluteals, quadriceps and hip flexors. The kneeling hip-flexor stretch targets all three muscle groups. While kneeling on an exercise mat or towel, draw your right knee forward and place the sole of your right foot on the mat. Align your right knee with your right ankle. Lengthen your back and place your hands on your hips or right thigh to help keep you centered. Align your head over your spine, press your shoulders down and engage your abdominal muscles as you hinge forward from your right ankle. Direct your right knee over your right foot as your pelvis travels forward. Squeeze your gluteal muscles to intensify the stretch along the front of your left hip. When you feel the stretch, hold for 10 to 15 seconds, release, and repeat the stretch three to four times. Continue on the left.
References
- “Stretching: 30th Anniversary Edition”; Bob Anderson, et al.; 2010
- MayoClinic.com: Stretching -- Focus on Flexibility
- American Council on Exercise: Seated Toe Touch
- American Council on Exercise: Kneeling Hip-Flexor Stretch
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