Content

• Advice
• Warning
• Things You Need

Point your left leg up, loop the towel under your foot and grip the ends of the towel tightly. Note that when doing this, your left leg should only be slightly bent and make sure the scarf is long enough for you to grasp.

Use force to pull the towel upwards to lift your feet off the ground. Try to straighten your legs as much as you can, until your left foot and floor are at a right angle (90 degrees). Then, hold in this position until you feel the back of your thigh muscles getting hot and then hold for 10 seconds, then lower your legs to the floor.

Do the same thing with the right leg. Bend left knee and keep left foot on the floor. Put the towel under your right foot and use it to lift it up.

Place the heel of your left foot on a low chair.

Deep squeeze. With this movement you need to keep your back straight, hands on the left thigh, gravity poured into the thigh behind the left leg. Keep both legs straight and do this until you feel a slight burning sensation in the thigh behind your left leg. Hold this position for 10 seconds.

Do it three times for each leg. advertisement

Method 3 of 4: Squat practice

1. 

   Lower your legs by pushing your hips back and lowering your knees.

2. 

   Do each leg 3 times. advertisement

Method 4 of 4: Put your hands on the floor

1. 

   
   
   Using arm force, slowly push your hips up. When doing this, try to straighten your legs as much as you can and your body will be in an upside down V-shape.

2. 

   Using arm force, place body weight on the calves and hind thigh muscles. Once you have mastered the practice, try to straighten your legs and press your heels down to the floor. Be careful not to put your knees on the floor.

3. 

   Hold this position for 30 seconds.
   • This can also be used in a yoga workout regimen and relaxes the calf muscles, arm muscles and hamstrings (hind thigh muscles).
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Advice

• After doing 10 seconds of repetitions, gradually increase the amount of stretching until you can hold it for 30 seconds.
• When performing back thigh stretches, always make sure your back is straight. A curved back not only makes this exercise ineffective, but also affects the spine, muscles and lower back disc.
• If your legs and back are very painful, you should consult a doctor.

Warning

• Not turned on. Should gently relax muscles. Do this stretching of the back thigh muscles and hold for 10 seconds.
• A normal muscle can be stretched for 1.6 times the length of that muscle, but stretching is too tight for muscles and can damage them.

Things You Need

• Comfortable workout clothes
• Thin carpet or cushion
• Towel
• Chair