The legs move thanks to the hamstrings, quadriceps and calf muscles. Stretching your legs will help prevent soreness after walking, running, or riding a bike.
Steps
Method 1 of 2: Stretching Exercises on the Ground
Step 1. Stretch your hamstrings by leaning your legs against the wall
Lie down on the ground, as close to the wall as possible. Raise your legs and lean them against the wall so that they are perpendicular to the ground. Try doing a few ankle rotations in this position to stretch the tendons. This exercise allows you to work not only on the knee, but also on the calf muscles. You can also push the soles of your feet against the wall to stretch your shins if you have problems in this area.
Step 2. Do heel lifts using the stairs
Heel lifts stretch your calves perfectly. Stretch one leg at a time: Begin by bending your left leg to rest your foot on the step, while placing your right foot on the lower step. Then reverse the position. You can do this exercise on a bench as long as you have something to hold onto.
Step 3. Quadriceps stretch with exercise ball (or fitball)
This exercise is for stretching your quads into a lunge position while sitting on the ball. However, you can also rest your hips on the ball, bend one heel towards your butt and grab your ankle, pulling the heel close to your butt, and stretch your quads. Repeat with the other leg.
Step 4. Standing quadriceps stretch
This exercise will see you standing between two chairs of the same height. If you don't have them, you can use a wall. As you do this, contract your abs to keep your pelvis straight and relieve strain on your back muscles.
Method 2 of 2: Pilates and Yoga for Leg Stretching
Step 1. The Roll Down
This exercise helps you stretch the hamstrings and calves, relieving tension in the back. If you need more support, stand with your back and hips against a wall and with one foot about 12 cm. Keep your hips set back from your feet so you don't strain your knees too much; focus on keeping your abdominal muscles contracted and lifted throughout the exercise.
Step 2. Yoga posture of sitting forward
This is one of the 12 basic postures in hatha yoga. In addition to stretching the hamstring and calf tendons, it helps relieve sciatica symptoms by lengthening and lightening the spine. It will also stimulate the solar plexus chakra, improving concentration.
Step 3. Position of the head towards the knee
This stretch will open your hips, stretching your knee, calf and, more deeply, the whole side of your body. If you struggle to stretch more intensely, wrap a yoga strap around the arch of your foot and use it until you get there comfortably. If you are very flexible, grab your foot with your hand instead of simply extending it over your body.
Step 4. Standard flex position
This knee and calf stretch exercise can be easily modified to suit your flexibility level. If you can't fully bend over, place your hands on a wall in front of you so that your arms are parallel to the floor. If you want a more intense challenge, extend your arms down and grab your ankles, bringing your head towards your knees.
Step 5. Position of the transverse
Also called "gate position", it takes its name from the fact that the top passes over the body resembling the crossbeams of a gate. In addition to stretching the knees and inner thigh muscles, it helps open the hips, improving yoga breathing. If you don't have a mat, you can rest your knees on a pillow or blanket. This position is suitable for beginners.
Step 6. The backward hero
You have to start from the position of the hero. If you can't sit on the floor between your heels, sit on the yoga pad or pillow so your knees are tucked comfortably under you. As you lean back, ask someone to gently push your thighs to increase the quadriceps stretch. You can also place a yoga pad or pillow under your head and shoulders as you recline.
Step 7. The lord of the dance
This exercise is for stretching the quadriceps while opening the hips and front of the body. You can wrap a yoga strap behind your foot if grabbing it from behind is too difficult. On the other hand, if you have trouble with your balance, lean your extended hand against a wall.
Step 8. The Warrior II
This position stretches the inner thigh. Put your front leg in a lunge position to stretch your quads and glutes as well. If balance is an issue, place your hands on your hips instead of extending them. This position is a depiction of Shiva, a Hindu warrior god.
Step 9. The butterfly
This exercise is for stretching the inner thigh. Place your feet together with your knees out, then lean forward.
Advice
- Stretch when your muscles are already warmed up and malleable. For example, if you stretch before running, walk at least two minutes before doing these exercises to increase circulation in the muscles and avoid injury.
- Stretching your legs will increase your range of motion, promoting fluidity, healing pain and preventing muscle soreness.
