Even if you are not a professional athlete, you can still benefit from leg stretching. This article will show you how to stretch your legs and what muscles to use for exercise.
Different Types of Stretching
There are many stretching techniques which can improve your fitness and increase your flexibility.
Static Stretching
This is the most popular type. To do this, extend your leg muscles as far as possible and hold the position for at minimum 30 seconds. There are two options for static stretches:
- Active: To increase the intensity of the stretch, pull or push the legs muscles.
- Passive : A person applies pressure to the muscle. To increase intensity, a towel or elastic band can be used.
Dynamic Stretching
This type of stretching requires you to move in a way that mimics a particular exercise or sport. If you are a runner, this could be done by slowing down and lifting your knees up to the chest, while pumping your arms slowly.
Ballistic Stretching
Ballistic stretching involves repeated bounce movements. It is possible to drop into a crouch, then jump straight up by pushing your feet off the ground.
Repeating this exercise can help stretch your calf muscles. Doctors recommend that you start with static stretches first before moving on to ballistic stretches.
Active Isolated Stretching
Repeat this exercise for two seconds each time. Try increasing your stretching for each interval by a little.
Myofascial Release
You can do this exercise with a foam roller. You can, for example, sit on one and place your underside or hamstring on it. To relieve tension and increase flexibility, roll slowly back and forth across the roller.
Roll for between 30 and 60 seconds to cover 2 – 6 inches of your leg.
Leg Muscles to Stretch & How to Stretch Them
You can stretch your legs in a variety of ways, including
Calf
It’s also known as the “calf muscle”, and it is made up of two distinct muscles at your backs. When you exercise, move your weight forward so that one leg is in front of the other. Keep your back heel on a flat surface.
Quadriceps
These muscles are located at the front of your thigh and consist of four distinct muscles. Start by standing straight up and holding your right hand on a stable object, such as a chair. Next, bend your right knee and reach behind you with your left arm, grasping your right ankle.
Hamstrings
The back of your thigh is lined with three hamstring muscles. They begin at your pelvis and go to your knees.
You can exercise your muscles by putting your legs in front of the other while lying on the ground. Next, slowly lean forward while maintaining your back straight.
Conclusion
Adults should do stretches at least twice a week. You shouldn’t stretch if your muscles aren’t warm, so don’t immediately start stretching when you go to the gym.
