So you want the leg to get flexible? If yes, various types of stretch poses can help you to do so.
Flexibility is significant to keep your body fit and help all muscles to work properly.
But before you start, I want to clear an important point that before every stretching, you should warm-up. The warm-up helps your muscles work properly and protect your muscles from injuries. So you start with a light warm-up example: jogging and dynamic stretching.
It takes time to get flexible; you can’t get it in one night or a day. You have to work for your body flexibility, set at least 10 to 15 minutes for stretching, and choose poses according to your level in this way you achieve your goals to get flexible.
So let’s start. I recommend some leg stretching exercises which make your legs flexible, hold each stretch for 30 seconds.
Note: If you are interested in full-body stretching then check out this post.
Quads are a group of muscles in your legs, your upper thigh that helps in knees motion. It is operated when you band your knees, walk, jump, run, and do a leg workout.
- Stand upright on a plain surface.
- You can use a chair or wall to stay balanced
- Bend your left knee and hold your foot with the left hand.
- Squeeze your foot towards your glutes; keep your back straight.
- Keep paused for 30 seconds, then repeat it on another leg.
It focuses on your claves, thigh part.
The calf muscles or hamstrings are part of your back leg muscles to your knee to ankle. You used it when you move your hips and bend your knee. This part of muscles operates when you run, jump, walk, or play sports.
- Position your left foot to the fore.
- Bend your upper body forward and broaden your right leg.
- Slightly bend your knee.
- Gradually bring your right ankle up towards your body.
- Relax and keep breathing, continue your cycle, and repeat it with your other leg.
This pose will focus your upper body as well as the lower body, mainly on your calves and knees.
The thigh is important muscles that contain more fats than other muscles of your leg and operate when you jump, run, and play sports. This exercise focuses on your thigh part and improves your hip movement and knees joints.
- Keep legs apart.
- Stand straight.
- Keep your right knee in front of you and foot upward
- Keep your hand straight and move your body down to your knees
- You feel stretch in your left thigh
- Repeat it on the left leg
This will focus on your back, thigh, and claves.
Spin Leg Stretch
This stretching exercise targets your back, calf, outer and inner thigh, and ankle. These parts operate when you run, jog, jump, or cycling.
- It would be best if you had a mat for this stretch.
- Go down on your back and relax.
- Take your one knee, bend it, and squeeze towards your chest.
- Now move your leg straight up and feel stretch in your leg muscles.
- Now spin your ankles 3 times, come back to your position and repeat it for 30 sec.
- Repeat on the other leg.
Frog Style Stretch
This will work on your knees, inner and outer thighs, and ankle. This stretch helps you to operate all your muscles properly. This pose is like we sit with cross legs.
- Sit straight and keep your back straight.
- Bend both knees.
- Move your foot with your hands slowly towards your inner thigh.
- Joint your both heels together.
- Pause for 30 seconds or more.
Cross Leg Stretch
This stretching exercise helps you to focus on your back, inner and outer thigh and ankle.
- Lie down on your back, bend your knees.
- Cross your one leg to another and keep your one leg apart from the ground.
- Now squeeze your glut toward you and feel the stretch.
- Repeat it for 30 sec or more.
- Now repeat it on another leg.
You feel stretch in your lower back, thighs, and ankle.
This stretch is a famous yoga pose, also known as hip openers, that helps to stretch your leg muscles.
- Sit on your knees.
- Bend your back.
- Bring your one leg forward and move towards the inner thigh and squeeze with your abs.
- Keep your other leg a little bend and back.
- Hold for 30 seconds or more and repeat it on another leg.
This will work on your all leg muscles like calves, inner and outer thigh and ankles. It is another a stretch that helps you to keep your muscles flexible and safe.
This is stretch pose involves your all leg muscles, work on your whole lower body, including hips, thighs, calves, and ankle.
- Take a chair position.
- Now go little down like squats.
- You can feel stretch in your lower muscles.
- Hold for 30 sec or more.
This squat pose helps to stretch your leg muscles and make them more flexible, which operates when you run, walk, bend your knees, etc.
Hip Fly Stretch
This is basically for your hip muscles, thighs, upper back, calves, and ankles.
- Lie on a flat surface
- Keep your hand aside and with the help of your hands
- Take your hips apart from the floor
- Pause it for 30 seconds and feel stretch in your hips
These stretches help you to keep your legs be flexible and firm your muscles that help you in better running, jogging, physical activities. Leg stretches help you to focus on all your muscles and work properly when need. So follow these stretches if you want to keep your leg flexible.
If you want to improve your flexibility, you need to full a proper stretching plan. Keep your pose right when you do stretching exercise and don’t go faster; keep it relax and slow.
Don’t force yourself if you can’t attempt any stretching exercise because if you force your body, it can cause muscle pain.
So keep these all points in your mind, and let’s start your journey to get flexible as all want to be fit and flexible.