Tight hammies? Having sore legs don’t just pose difficulty in moving but most of all, it exposes you to a higher risk of injuries. With the increasing demands on your schedule, it’s understandable if you can’t go to the gym and commit to a certain program. This is the reason why I listed some leg stretches for flexibility that you can do at home in just a couple of minutes.
Aside from the routines I listed here, I would also recommend a machine that you can use to make each exercise even more effective.
1. Hamstring Stretch
Hamstrings allow you to bend comfortably and move your hip with less effort. This muscle group also get the strain when you do sports like running or biking. Hamstrings are connected to your calf muscles too. Stretching these is crucial in dodging injuries.
Place your right foot in front of you then lean your upper body in the direction of your forwarded foot. Slowly make a hinging motion on your hips while you bend your other knee. Your forwarded foot should be on its heels with toes pointing at a 45-degree angle.
2. Lying Leg Stretch
If you want to stretch your hamstrings, lower back, ankle, and calf, you should start practicing the Lying Leg Stretch. This would be beneficial if you love biking or swimming. Lying on your back, bend your knees with your feet planted flatly on the floor. Bend your one knee further until it hugs your tummy. After that, gradually straighten the leg as it points to the ceiling. Do three circling motions on your ankle.
hes for flexibility three times on each leg. Don’t forget to alternate on your two limbs for equal stretching.
3. Quad Stretch
Your quadriceps or the muscles in front of your thighs support your legs when you run, walk, or do lunges. Stretching this part is easy, as you only need to stand with your side on a wall. After that, place a hand on the wall for support while you bend you outside foot backward. Hold the foot with the aligning hand for a maximum of 15 seconds then alternate with the other foot.
After doing this, you should feel a mild flex on your thighs. Don’t forget to breathe properly to avoid straining your muscle and to avoid muscle hypoxia.
4. Bridge with Leg Stretch
If you’re a fan of lying leg stretches for flexibility, this Bridge with Leg Stretch will be your second routine choice. Lie on your back and bend your knees in a perfect 90-degree angle with your foot flat on the floor. Put your arms flatly on the side. Once you have this position nicely, lift your right leg at a 45-degree angle and straighten it until your toes point on the ceiling. Slowly lift your hips as well for an added stretch of your lower back.
Practice 10 repetitions on each leg and hold the last one for 10 seconds.
5. Butterfly Stretch
Leg flexibility is a challenge to achieve let alone touching your toes in a standing position. You can do the butterfly stretch by starting in a sitting position with your knees folded like a semi-Indian sit. After that, grab your left foot and slowly lean your body forward so you get to stretch your legs and lower back. You should only lean on the angle that you could manage and stop if it starts to strain. Hold this position for at least 45 seconds. If you feel uncomfortable, you can use a layer of towels to cushion your buttocks.
7. Swan Stretch
Are you looking for a higher level of stretching? The swan stretch would surely give your legs a fix of flex while testing the strength of your upper body and arms. Start by lying face down on a yoga mat with your hands in front of your shoulders. Slowly use your hands as support while you lift your tummy off the floor as much as you can. You should lift your face as well and it should be parallel to the ceiling. Try drawing your shoulders closely and hold it for at least 30 seconds.
8. Reclining Pigeon Stretch
When stretching, you shouldn’t forget to give your glutes its share of routines. Lie on your back with bended knees and feet planted flatly on the ground. After that, cross your left foot over your right thigh and hook your arms on the left hamstring. You should try maintaining your shoulders and back on the floor without dragging your thighs to your body. You can pull your leg a bit toward your body until you feel a slight stretch. Hold the leg stretches for flexibility for at least 45 seconds and switch to the other leg position.
9. Standing Thigh Release
Engage your abs and challenge your balance with the Standing Thigh Release. Stand straight with arms on your sides while you slowly bring your left heel on your back. Lift that foot as much as you can and use your left arm as a support. Once you’re steady, extend your right arm upward while maintaining a straight chest. Hold this position for at least a minute and switch to the other foot and arm. If you can’t balance yourself, you can lean on a wall while you stretch.
10. Sitting Groin Stretch
If you’re tired of the butterfly stretch, you can level up with the Sitting Groin Stretch. Start by sitting on the floor and bending your knees on the sides with your soles touching each one. Once you’re comfortable, lean forward while your knees slowly move upward. Try to bend as much as you can so you can stretch your hips and legs without overexerting the body.
The Right Equipment For The Leg Stretches For Flexibility
All the stretches I mentioned here would level up your flexibility. But if you want to have a partner equipment to add resistance to the routines, I suggest that you get an EVERSTRETCH DOOR LEG STRETCHER STRAP. You just have to mount this on your door and start using the straps to improve your splitting legs. Let’s take a quick look at the package: