10 Leg Stretching Exercises: How Muscles Actually Stretch

We have repeatedly talked about the benefits leg stretching exercises and the need for stretching after training. They showed exercises that release the muscles from the load and relax the body. How to properly stretch your muscles can be found at the following links:

 Now we want to tell, and most importantly, to show which muscles are stretched during stretching.

Stay in these leg stretching exercises for about 30-60 seconds.

Side tilt

What stretches: adductor muscles, hamstrings.

In the initial position, the knees are bent, the back is straight. Slowly straighten your legs to the sides. And also tilt your back to the side to touch your legs. As soon as you touch your legs, try to grab the upper part of the foot and pull it slightly towards you to relax your calf muscles. If you still cannot reach your feet, use a belt.

There is another version of this stretch: lie on your back on the floor, lift your legs up, “put” them on the wall and perform the same movements.

Frog pose

What stretches: adductors.

This stretching (and indeed everything) is best done on a soft surface – a rug so that your knees are comfortable. Sit on the floor on your knees. Put your hands in front of you, leaning forward. Now slowly extend your legs, leaving them in a bent position, until you feel stretching in the inguinal region.

Side lunge

What stretches: adductors.

Spread your legs wide, do not bend them. Now slowly lower yourself: move the body to the right, bending the right knee. At the same time, the toes of the left foot “look up”. The right foot is firmly pressed to the floor. Stretch to the right, stretching your muscles. Change leg.

Butterfly pose

What stretches: adductors.

Sit on the floor. Extend your knees to the sides, connecting the feet, feel that the muscles are stretched. Put your hands on your knees, thereby exerting pressure on them. Important: the closer the feet to the body, the better the muscles of the inguinal region are stretched. After stretching, straighten your legs in front of you and slowly twist your upper body to release your back muscles.

Standing on one knee

What stretches: lumbar muscles, quadriceps.

Lunge forward with your left foot. Then slowly and gently lower the right knee down. Once you find balance, grab your right leg with your hand. Pull your leg toward the pelvis and squeeze your buttocks to increase tension. Stretch and change your leg.

Standing stretch

What stretches: calf and soleus muscles (calf muscles).

This exercise can be performed using a rack, a Swedish wall, stairs, etc. Raise the upper part of the foot (the heel remains on the floor) and put on any elevation. Turn your ankles slightly away from you, then inward to better stretch your calf muscles.

Forward tilt

What stretches: hamstrings, calf muscles.

Sit on the floor, straighten your legs in front of you. Try to reach your upper foot with your fingers. Bend your knees if necessary. As the stretch improves, it is no longer necessary to bend the knees. If you have back problems, keep your spine as straight as possible.

There is another version of this stretch: lie on your back on the floor, lift your legs up, “put” them on the wall and perform the same movements.

One-leg exercise in front

What stretches: thigh muscles.

Become straight. Move one leg forward and put on the heel, the other leg is bent. Put your hands on your hips and, keeping your back straight, lean forward slightly from your hips. Do the required amount of time, then change your leg.

Wall-mounted stretch

What stretches: soleus and calf muscles.

Stand directly in front of a wall or other surface that you can lean on. Take a wide step back with your foot on your toe. Now slowly lower your heel to the ground to stretch your calf muscles. Stretch the right amount of time, then change your leg.

Pigeon pose

What stretches: the front tibial muscle.

It is one of the most effect leg stretching exercises. Sit on the floor, straighten your legs in front of you. Bend one leg and lay it on top of the other just above the knee. Wrap your hand around it to lock. Lean forward slowly to increase the stretching in the thigh muscles.

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