Important for the execution of routine activities on day to day and in performing various physical exercises, your legs deserve to be well cared for. And one way to do this is to stretch them.
This is because the stretches for the legs, reduce muscle tension, relax the body, prevent wear, muscle and joints, increase blood flow, improve body balance, relieve muscle tension, improve circulation and promote the growth of the practice and performance of more complex movements.
in addition, do stretching exercises before the start of a session of physical exercises it is important to let the body more flexible and decrease the chances of occurring an injury during the practice of exercises. This is because when the muscles are not stretched, the chances that there is an injury during the workout are increased.
Already the stretching done after exercise helps return the muscles that have been contracted to their normal size, and also to help alleviate any pain that may have appeared.
We were able to convince you that the stretches for the legs are important and should be included in your routine? So, now let’s get to know some varieties of this exercise:
6 stretches for legs
These 6 stretching exercises for the legs are not listed in order of preference or importance. Check it out below and include in your workout preferred.
1. Stretching for quadriceps
This exercise promotes flexibility and stretches the quadriceps, the muscle group that is located on the front of the thighs, and is used in activities such as walking, jogging, or in the exercise advancement, for example.
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How to: position yourself standing next to a wall and lean one hand on the wall for stability. Take back the bottom part of the leg corresponding to the hand that is not on the wall, bending your knee and holding the foot with the hand, as in the image above.
The walk should be taken toward the final part of the buttocks and the thighs and the knees should stay together. Hold the position for 30 seconds and switch side to do the same with the other leg.
2. Stretching for the calf and posterior thigh
The muscles posterior thigh to help us bend your knees and move your hips, are used in activities such as running and are located along the back of the upper region of the legs, from the thighs to the knees.
as for the calf muscles are along the back part of the lower region of the legs and make the ankles move in activities such as walking, running or jumping. The elongation to the calf and posterior thigh is good for the flexibility of the areas.
How to: position yourself in the foot and bring one leg forward, extending it, and placing the foot in front of the body. Support only the heel on the floor, bending at the waist, tilting the trunk toward the leg extended.
then, bending a little the knee of the supporting leg and slowly flex the ankle so that the toes are pointing up. Then, touching the fingers of the hands on the foot that is forward, as in the image above, hold for 30 seconds and return to the starting position.
After that, switch side and repeat the stretch with the other leg.
3. Stretching to the inner part of the thigh
This stretching is good for flexibility of the inner part of the thigh, whose muscles help stabilize the hips and the joints of the knees.
How to: position yourself in the foot and hold on to a chair or table for stability. With the foot flexed, raise the side of the legs. At this time, the knee of the supporting leg should be slightly bent and you should bend at the waist to lean your torso forward, pressing your hips back.
With the leg at the top, hold for 30 seconds, and then return to the starting position. Switch side and do the stretch with the other leg.
4. Stretching lying to the calf, posterior thigh, and ankle
in Addition to the calf, posterior thigh, and ankle, stretching also works the low back. Together, these muscle groups are used in activities such as cycling and running.
How to: lie on your back on top of a treadmill exercise, with the knees bent and the feet flat and supported on the floor. Raise one leg, extending it toward the trunk until you feel a tension behind the leg.
At high, point and flex the foot up and do spins with the ankle three times in each direction. Lower the leg, returning to the original position and repeat the movement with the other leg.
5. Stretching for posterior thigh in foot
This stretching contributes to the strengthening of the knees and helps in the increase of flexibility.
How to: position yourself standing in front of a bank at the side of a piece of furniture or structure where it can support you. With one hand on waist and the other on the support structure, placing a foot on top of the bank, bending slightly in the knee of the supporting leg.
Bend gently at the hips until you feel the stretch in the back of the thigh, at the top of the calf and behind the knee. Without rocking the body, hold the position for eight seconds. After, to intensify the stretch, leaning in slowly a little more.
Return to standing position and switch side to side to stretch the other leg.
6. Stretching to the outer part of the thigh
Also called elongation of abduction, the exercise helps to decrease the risk of injuries arising from sessions of intense training and reduces muscle aches.
How to: sit on a mat or a mat with your legs extended in front of you, arms extended back and palms of the hands flat on the floor. Bend one leg, crossing it on top of the other, as in the second picture.
Use the opposite arm to the leg folded to facilitate the work of the knee, leading up to the bent leg as in the third image. Hold the position for 12 to 15 seconds. So, back to the original position and do the stretch on the other leg.
7. Stretching for the posterior thigh
This is one of the best and stretching to the leg, that reaches primoedialmente muscles posterior thigh, but it also helps to drop the shoulders that are hard.
How to: standing on top of a treadmill exercise with the feet apart at a distance equivalent to the width of the shoulders. Interlace the hands behind the back and with the legs straight, bend at the hips, bring the chin in and bring your hands above your head, as in the photograph, and relax the back of the neck.
If the stretching is too intense, release your hands, placing them on the back of your thighs, and soften your knees. Hold the position for 30 seconds. After, return slowly to the original placement.
8. Elevation of the calf
The calf muscles are responsible for movements that the feet make when they leave the floor during the practice of sports such as running. The movements for these muscles would not be out of the list of stretches for the leg, since it assists in the prevention and treatment of circulatory problems.
How to: standing on top of a ladder, only the part that sits just below the toes on the step and your heels suspended. If you need to, hold on the stair railing for balance.
Lift the feet from the toes, lifting the heels, as in the photo above. Then, slowly lower your heels so they are below the step until you feel a stretch in the calves. Hold the stretch for a moment and lift up those feet again.
If you prefer, you can do the stretch on one foot at a time.
9. Stretching for the calf
to Stretch the calf is not only important for those who practice sports such as running, but also for women who often use high heels frequently. Make sure that you have the calf muscles elongate, while avoiding that they are short, it is a good way to prevent injury.
How to: position yourself in front of a wall at a distance slightly smaller than the size of an arm. Hold on to the wall with the palms of the two hands as in the picture and take a step forward with the left leg and one to the back with the left leg, keeping the feet parallel.
Then, bend your left knee and keep right leg extended, pressing through the right heel. Hold the position for 20 to 30 seconds. After, change the position of the legs and redo the exercise.
10. Stretching the ankle up and down
stretching helps to improve flexibility of the muscles that are around the ankle.
- See also: Exercises to strengthen the ankle
How to: stretch leg on top of a bench padded or bed and move around the foot and the tornozlink up and down as in the image above. It is necessary to go as far as you can up and down that be able to without pain. Already the stretching of the exercise should be mild to moderate.
11. Stretching in a lunge for quadriceps
Before and after a race, this stretching helps with gaining and maintaining flexibility in the quadriceps. The exercise can also be beneficial for pregnant women and the elderly, who may execute it with a soft cushion or a pillow under the knee for more comfort. However, the ideal is that they do so with authorization from their doctors and the aid of a coach.
How to: Kneel with your right knee, bending the pelvis inwards and bring the other leg back, with the knee touching the floor as in the picture. Even the lumbar region, to keep chest and shoulders upright, and bend forward from the hip to the knee to stretch the hip and quadriceps right.
Hold the position for 30 seconds and repeat the exercises with the positions of the legs swapped.
12. Stretching for glutes and outer thighs
To do this stretching to the outer part of the thighs and the glutes it is important not to lean too far back, keep the trunk close, but not completely within a perpendicular.
How to: sit on a mat, or mat for exercises with the legs in front of the body. Then, cross one leg in front of the other, that continues extended, as in the photo above. Use the elbow for leverage to stretch, placing it on the knee that is in the upright position, as in the photo. Rotate the trunk and leave it in a position almost perpendicular to the floor, looking in a different direction to the legs.
The arm corresponding to the elbow should be extended with toes touching the ground. The other arm is also extended to the rear, with the palm of the hand touching the ground. Repeat twice on each leg, then switch positions to stretch the leg that rested.
Who can not do stretching?
People who have suffered a fracture, sprain or wear and tear recent the bones, are with the range of movement limited, have an inflammation or infection in the joints, have symptoms of osteoporosis, feel pain when the joint is moved or the muscle is elongated and/or have been diagnosed with some skin disease or blood should not do stretching.
in These cases, it is fundamental to seek help and follow-up medical care to treat the problem and that physical activities are practiced only after the release of the doctor.
it Is safer to stretch with the help and supervision of a trainer physical. In addition to teaching the correct techniques, it can help in case something goes wrong. If this is not possible, the tip that we leave is of at least consult a professional of physical education in respect of which stretching is ideal for every type of exercise.
- See also: How to identify a good personal trainer.
also Choose a place that will give you privacy to do your stretching so that you will not be surprised by anyone and is not obliged to make any sudden movements, running the risk of hurting your back.
Another important point is to choose an environment that does not have many obstacles for you not borders on a mobile or something while doing the stretching and not to fall down or if lesione.
If you have any problem or injury in the legs, check with your orthopedist and physical therapist which stretches for the legs are the most indicated for your case.