Improving leg muscle flexibility is an effective way to stay in shape if you are just starting to exercise regularly. Flexible leg muscles can prevent injury during high-intensity exercise. In addition, stretching the legs has a positive impact on the back, ability to perform daily tasks, and physical health. Whether you're just starting to work out to stay in shape or want to do splits to wow your friends, make it a habit to practice stretching to flex your leg muscles 3-4 times a week. In addition, you will need to do several postures to work your quadriceps, hamstrings, calves, and hips to increase leg muscle flexibility in a few weeks.
Step
Method 1 of 3: Performing Basic Muscle Stretches
Step 1. Start practicing by doing the simplest postures
Fold 1 or 2 blankets and use them as a seat. Straighten your legs in front of you, then bend your knees to cross your legs. Make sure your knees are not higher than your hips (this is what blankets are used for). Straighten your body by pulling your shoulders back slightly so you don't slouch.
- Maintain this posture for a few minutes while feeling the stretch in the quadriceps, hips, and lower back muscles.
- Change the position of the foot by moving the sole of the foot (for example the left foot) which is behind the right calf forward so that both feet switch places.
- Although it seems less useful, sitting cross-legged is the right way to start muscle stretching exercises.
Step 2. Do the butterfly posture
Sit on the floor with your knees bent, then bring the bottoms of your feet together. Lower your knees as close to the floor as possible, but don't push yourself. Let your thigh and hip muscles relax so that your knees can come down to the floor. Bring your heels to your pelvis as much as you can.
- Maintain this posture for 30 seconds while breathing deeply.
- Straighten your body by pulling your shoulders back slightly.
- Use your breath to adjust the intensity of the stretch while feeling your inner thighs, quadriceps, hamstrings, buttocks, and lower back gradually stretch.
Step 3. Grasp your toes with your hands
Sit on the floor straightening and bringing your legs together. Try to keep your knee creases touching the floor. Take a deep breath, bend your toes up, then grab your toes with your hands while exhaling, straightening your back, and activating your core muscles.
If needed, practice straightening your back while sitting against a wall and supporting your lower back with a rolled towel
Step 4. Do the short bridge posture
Lie on your back on the floor, placing your arms by your sides, bending your knees, and placing your feet on the floor. Spread your feet shoulder width apart. Inhale deeply, then lift your buttocks off the floor while exhaling, pressing your arms to the floor, and bringing your chest to your chin. As you lift your hips, try to keep your thighs parallel to the floor, your knees bent 90°, and your shins perpendicular to the floor.
- The short bridge posture is useful for stretching the lower back and quadriceps muscles and strengthening the buttocks and hamstring muscles. This movement is very appropriate for people who are just starting to practice stretching to stretch the leg muscles.
- Maintain this posture for 5 seconds while exhaling, then lower your buttocks to the floor slowly while inhaling. If possible, hold on for 30-60 seconds while breathing deeply.
- If so, lie down on a yoga mat. Place a rolled towel at the nape of the neck for support if needed.
- Do not perform this posture if you are new to or have had a back or neck injury, unless advised by your doctor, physical therapist, or chiropractor.
Method 2 of 3: Flexing the Quadriceps
Step 1. Perform the quadriceps stretch while standing
Spread your feet shoulder width apart. While standing straight, bend your right knee, then lift your right foot back. Hold the toes of your right foot with your right hand, then bring your right heel close to your buttocks, but don't let it hurt. Maintain this posture for 5-10 seconds or as much as you can.
- Grasp the soles of the feet with the hands on the same side. If you lift your left leg, hold it with your left hand.
- If you can't keep your balance yet, use your free hand to grip the wall.
- Do this movement to train both legs 5-10 times each.
Step 2. Perform the bridge posture while kneeling
Sit cross-legged on the floor. Place your palms on the floor next to your feet while straightening your elbows. Transfer your weight to your palms, then take a deep breath. As you exhale, engage your glutes and lift your hips away from your heels.
- Maintain this posture for 3-5 seconds or as much as you can, then sit back down slowly. Do this movement at least 10 times.
- The more arched your back, the more intense the stretch. For beginners, do this posture while placing your palms on your lower back or heels.
Step 3. Do the lunge posture
Stand straight with your feet hip-width apart. Step one leg (eg right foot) forward, then bend right knee 90°. Place both palms on your right thigh, then lean back while bringing your right knee forward. This movement is useful for stretching the right quadriceps muscle.
- Maintain this posture for 30 seconds. After working the right leg 5-10 times, do the same movement 5-10 times to work the left leg.
- Increase the intensity of the stretch by shifting the front leg (eg right foot) slightly to the right, then place both palms on the floor on the inside of the right foot. Make sure your right knee is in front of your right shoulder. Bend both elbows, then bring them close to the waist while lowering the body to the floor. Do the same movement to train the left leg.
Method 3 of 3: Stretching the Hamstrings and Calves
Step 1. Stretch your calf muscles while standing
Stand facing a wall straightening your elbows and placing your palms on the wall. Spread your feet shoulder width apart. Step one foot (eg right foot) back, then place the right foot on the floor. Bend your left knee, then lean forward while straightening your back to stretch your right calf and hamstring.
Maintain this posture for 30-60 seconds. After working the right leg 5-10 times, do the same movement 5-10 times to work the left leg
Step 2. Do the hill posture
Start the exercise from a kneeling position, then place your palms on the floor shoulder-width apart. Move both palms slightly forward. Straighten your elbows, then spread your fingers so they can support the body well. Lift your hips as high as you can while straightening your legs and activating your core muscles.
- Try to step or bring your heels to the floor to stretch your calf and hamstring muscles while slowly straightening your knees.
- Maintain this posture for 30-60 seconds or as much as you can. Lower your knees to the floor slowly, then finish by doing the child's posture to rest. Repeat this movement 5-10 times.
- To increase the intensity of the stretch, bend one knee at a time while resting on the front of the foot to stretch the hamstring muscles.
Step 3. Rest your feet on the wall
Bring your buttocks to the wall, then lie on your back on the floor facing the wall. Lift both legs, then lean against the wall while straightening your knees. At this time, you are lying on the floor and your feet are perpendicular to the floor. Bend your toes toward the back of your foot while feeling the stretch in your calf and hamstring muscles.
- Maintain this posture for 2-3 minutes or as much as you can.
- If there is a resistance band, wrap it around the soles of the feet, grasp both ends, then pull slowly to increase the intensity of the stretch.
Expert Advice
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Do stretches regularly so that the body feels more comfortable when going about your daily life.
Legs can become very stiff because the hips and groin are parts of the body that are made up of many tendons, joints, ligaments, bones, and muscles as a source of strength to move, run, or walk throughout the day. Therefore, you need to thoroughly stretch the muscles of your legs, hips, and buttocks to stay flexible.
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Do the frog pose to flex your hips.
This posture is very effective in increasing the flexibility of the legs. As the name implies, you simply spread your knees apart on the floor. For that, kneel on the floor, then spread your knees about 50 centimeters. Lean your pelvis to the right, then lower your buttocks to your right leg. Then, lean your pelvis to the left, then lower your buttocks to your left leg. Repeat this movement while moving back and forth.
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Stretch the hip muscles while standing using the footrest.
Stand near a wall or handrail and place one foot on the footrest. Then, lower your body to the side towards your feet that are touching the floor.
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Stretch to flex your hamstrings and quadriceps.
To flex your hamstring muscles, stand up straight and spread your legs apart like an inverted V, then slowly lean forward perpendicular to the floor while straightening your back. To flex your quadriceps, grab onto a post or wall, grasp the sole of one foot, then pull back.
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End the exercise by flexing the calf muscles.
Tension builds up on the IT band (the muscle on the outside of the thigh) if it is not stretched. Stand facing a wall, then place one foot on the wall. Lifting your legs, gently press your knees against the wall. Make sure you train both sides of the body in a balanced way.
Tips
- Stretching is not part of a warm-up exercise. Stretching your muscles before warming up can trigger injury. Take the time to do a few jumping jacks or jog in place to get the blood flowing before practicing stretching.
- Gently stretch the muscles carefully. Do not push yourself.
- If your muscles are still very stiff, you can stretch while bending your knees and doing light intensity exercises.
- Stretch while moving in a flowing and controlled manner. Do not jerk or swing because the jerk or very fast movement can trigger muscle injury.
Warning
- Take the time to consult a doctor or health professional before undergoing a fitness exercise program, especially if you have health problems, such as cardiovascular disorders or heart disease.
- Stop exercising if your muscles or joints hurt. Care for your body so you don't sprain or tear your muscles during exercise.
