Trained hamstrings, quadriceps, and calves are a source of strength for the legs. Leg stretching exercises are helpful in preventing injury and muscle soreness after walking, running, or cycling.
Step
Method 1 of 2: Performing a Leg Stretch on the Floor
Step 1. Perform the hamstring stretch against the wall
In addition to stretching the hamstrings, this posture is beneficial for stretching the calf muscles. After lying on the floor, rest your legs against the wall. After that, rotate the soles of the feet in and out so that the ankles are more flexible and strong. If you have pain in your lower leg due to tight muscles along your shin, stretch with your feet against the wall.
Step 2. Perform calf stretches on the stairs
One way to stretch your calf is to place the sole of the front foot and let the heel hang down. To stretch your left calf, place the front of your left foot on the higher step and then lower your right foot onto the lower step. After that, do the same movement with the other leg. You can do this exercise on a bench, but make sure you can hold on to your balance.
Step 3. Perform the quadriceps stretch using the ball to exercise
This stretching exercise is performed in a lunge while sitting on the ball. After you've done the lunge with your right foot forward, sit on the ball while maintaining balance. To stretch the quadriceps, bend your left knee while slowly pulling your heel toward your buttocks as much as you can. Repeat the same movement with the other leg.
Step 4. Perform the quadriceps stretch while standing
Prepare 2 chairs with the back of the same height. In addition, you can use 1 chair to hold on and put your feet against the wall behind you. While doing this posture, try to activate your abdominal muscles to direct your pelvis forward and relieve back tension.
Method 2 of 2: Stretching Legs with Pilates and Yoga Postures
Step 1. Perform the lower body in Pilates
This exercise stretches your hamstrings and calves while relieving back muscle tension. If you want to practice using a support, stand 15-20 cm from a wall and rest your buttocks and back against the wall. Make sure your center of gravity stays on both heels so your knees don't lock. During the exercise, activate the abdominal muscles by pulling the navel to the spine.
Step 2. Perform a sitting posture while bending forward in yoga
This posture is one of the basic postures in hatha yoga to stretch the hamstrings and calves. In addition, this posture is beneficial for treating sciatica symptoms (pain in the hips or thighs due to hip nerve disorders) by stretching and elongating the spine, stimulating the solar plexus (abdominal nerve fiber webbing), and increasing the ability to concentrate.
Step 3. Perform a sitting posture while bringing your head to your knees in yoga
This stretch is useful for flexing your hips, stretching your hamstrings and calves, and lengthening your sides. If your body isn't flexible enough, wrap a string or small towel around the soles of your feet to increase the stretch until your hands are able to touch the soles of your feet. If you have a very flexible body, reach the soles of your feet with the back of your hands while interlacing your fingers, instead of just extending your arms above your head.
Step 4. Perform the forward bending posture in yoga
Bending forward is one of the standard postures in yoga practice to stretch the hamstrings and calves that can be adjusted to the level of flexibility of each. If your hands can't touch the floor when you bend, place your palms on the wall with your arms parallel to the floor. Over time, you are able to perform more challenging postures. For example: when bending forward, straighten your arms to grip your ankles while bringing your head to your knees.
Step 5. Perform the posture of bending to the side in yoga
This posture is called the gate posture because it is done by bending and lowering the body to the side until it touches the straightened leg so that it looks like a gate. In addition to stretching the hamstrings and inner thighs, this posture is able to lengthen the sides of the body which is beneficial when you do various breathing techniques in yoga. If you don't have a yoga mat, use a pillow or blanket folded thick enough to support your knees.
Step 6. Perform the hero posture while lying down
Start practicing from a seated position in the hero posture. If you feel uncomfortable sitting between your heels, sit on a yoga block or pillow so you can bring your heels together. After lying down, have a friend press your thighs to increase the quadriceps stretch. You can place a yoga block or pillow to support your head and shoulders while lying down.
Step 7. Perform dancer postures in yoga
This posture is useful for stretching the quadriceps, flexing the hips, and stretching the front of the body. Use a rope or small towel if you can't reach the back of your leg when you lift it back. To maintain balance, straighten your arms against the wall to defend.
Step 8. Perform warrior posture II in yoga
This posture is useful for stretching the inner thighs. The front leg in a lunge position will strengthen the quadriceps and calves. To maintain balance, hold your hips, instead of extending your arms out to the sides. This posture is often used to describe the god Shiva in Hinduism.
Step 9. Do the butterfly posture
This posture is useful for stretching the inner thighs. Sit on the floor with your knees bent. Lower your knees to the floor and bring your feet together. After that, do the movement to bend the body forward according to ability.
Tips
- Get in the habit of practicing stretching to stretch your muscles after warming up. For example: if you want to warm up before running, take a 2-3 minute walk as a stretching exercise to increase blood circulation to the muscles and avoid injury.
- Stretching the legs will widen the range of motion, increase flexibility, relieve muscle soreness, avoid injury, and aid recovery.
- The stretching exercises described in this article can be done as a warm-up before ballet training because you need to prepare yourself to stretch your legs with a very high degree of flexibility.
- Stretch before and after athletics or other sports.
