Leg Stretches


Get you ready for your workout





Are you looking for great leg stretches?

Look no further!

This page walks you through some great leg stretching exercises that will get you ready for your workout.


Why stretch?

Stretching your muscles helps prevent injury and prepares your body for a workout.

Stretching is also a must if you want to elongate your muscles for leaner legs.



The principles

There is some basic principles that must be followed to prevent an injury and increase the benefits.

Do not bounce while stretching. Bouncing can cause you to pull a muscle. A stretch should be slow and relaxed.

You should stretch until you feel mild tension. If you feel pain, then you're stretching too much, and you can cause damage.

Hold a stretch for a minimum of 15 seconds without bouncing.

Don't forget to breathe. Your breathing should be relaxed and natural.

Try stretching a little bit more with each stretch, but again, do not over do it. If you feel pain-stop.




My favorite leg stretches:

Calf stretch

  • Stand couple feet away from the wall.

  • Lean on the wall with forearms at your forehead level and head resting on your hands

  • Place your left foot in front of you with leg bent and your right foot behind, with leg straight.

  • Move your hips slowly forward, until you feel a stretch in your right calf.

  • Keep your right heel flat and toes pointed forward.

  • Hold the stretch for about 15 seconds without bouncing

  • Repeat on the other side.


Ankle stretch

  • Stand up and hold to a chair for balance.

  • Lift your left foot up, and rotate it 10 times clockwise.

  • Next rotate the same foot counterclockwise 10 times.

  • Switch to your right leg and repeat.


Groin Stretch

  • Sit with the soles of your feet pressed together and pulled in close to your body.

  • Lean forward with your back straight.

  • Go as far as you can without any pain.

  • Hold for 15 seconds.


Hamstring Stretch

  • Sit on the floor with your left leg extended.

  • Bend your right knee and bring the sole of right foot to the inside of your left knee.

  • Bend forward, starting at the lower back and reach for your left foot.

  • Hold for 15 seconds.

  • Repeat with the other leg.


Quad Stretch

  • Stand on your left leg.

  • Bend your right leg backwards at the knee.

  • Grab your right ankle with your right hand.

  • Pull up on your right ankle until you feel a comfortable stretch.

  • Hold for 15 seconds.

  • Repeat with the other leg.


Hips and Butt Stretch

  • Sit on the floor with your right leg straight.

  • Bend your left knee and cross it over your right leg, placing your left foot flat on the floor by the outside of your right knee.

  • Put your right elbow on the outside of your left knee.

  • Slowly twist to the left applying pressure to your left knee.

  • Hold for 15 seconds.

  • Repeat for the other side






I hope the Leg Stretches page was beneficial to your exercise routine. If you have any comments, questions or suggestions, or perhaps you'd like to share your favorite stretches with the rest of us, please do not hesitate to contact me.

I am here to help!




Disclaimer

The leg stretches on this page are based on my own personal research and exercise routine over the last 10 years. I am however NOT a qualified fitness instructor and I do not take the responsibility for any errors or incidents while performing the suggested exercise. Always consult your doctor, before starting a new fitness routine, especially if you're pregnant or have a medical condition of any kind. Any application of techniques and ideas presented here is at reader's sole risk and discretion.





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