- Part 1
- Part 2
- Dynamic Stretches
- Exercises
Leg Stretching Exercises
This page deals with some suggested stretches to include when you stretch your legs.
Most athletes will include most if not all of these stretches in any stretching regime that they are undertaking.
Again, remember - never force an exercise when stretching. Go to the point of tension and hold for 10-15 seconds. For safety, ensure knee and feet alignment and avoid "locking" elbows or knees straight.
Legs (Hamstring)
Place one leg on a barrier of a comfortable height. Keeping your back straight, gently lean forward from hips, stretching the hamstring. Keep support leg slightly bent and ensure supporting foot is facing forward. Repeat on other leg.
This exercise can be done equally well by lying on your back and pulling you leg up towards your chest (effectively replicating this stretch at 90 degrees, but with you leg moving rather than you torso).
Legs (Quadriceps)
Bring one foot to backside (preferably your own!) Clasp with one hand. Keep knees together and support leg slightly bent, thus stretching your quadricep or thigh muscles. Keep back straight and upright. Ensure support foot is facing forward. You can use your free hand on a wall to support yourself.
Lower Leg (Calf) (1)
Step back with one foot. Bend front knee. Ensure both feet are facing forward. Push back heel into floor. Back straight. Use wall for support. Repeat for other leg.
Lower Leg (Calf) (2)
Take small step forward with right foot. Back upright, hand on hips for balance. Bend knees placing weight through left leg, stretching the lower part of calf, down into achilles tendon. Keep both feet flat to ground and facing forward. Repeat for other leg.
Hip Flexor
Kneeling, place one foot forward. Make sure front foot can be seen over knee. Ease hips forward. Place hands on hips for balance.
Adductors
Sit on the floor with the soles of your feet together as in the diagram. Keeping your back straight push down on your knees with your elbows to stretch the muscles on the inside of your upper leg, stretching the adductor muscle.
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