Content

• Steps
• Method 1 of 2: Floor Stretching Exercises
• Method 2 of 2: Pilates and Yoga to Stretch Leg Muscles
• Tips
• Warnings
• What do you need

Your legs are propelled by your hamstrings, quadriceps, and calf muscles. Stretching your leg muscles regularly can help you avoid injury and pain after walking, running, or cycling.

Steps

Method 1 of 2: Floor Stretching Exercises

1. 1 Hamstring stretch. This stretch will help you stretch not only your hamstrings, but your calf muscles as well. Try circular motions with your ankles to strengthen them. You can also use the soles of your feet against the wall to stretch your calf muscles.
2. 2 Calf stretch. Stand on a step and lower your heels below the level of the step to stretch your calves well. To stretch each leg separately, bend your left leg and place your left foot fully on the top step. Bring your right leg down one notch. Then switch legs. You can also do this exercise on a bench if you find something to hold onto to maintain balance.
3. 3 Stretch your quadriceps hip muscles with a fitness ball. This exercise will allow you to stretch your thigh muscles while sitting on the ball in a lunge position. To make the exercise harder, you can rest your hips on the ball, bend your knee so that the heel touches your buttocks, and pull on your ankle to stretch the thigh muscles on that leg. Repeat this exercise on the other leg.
4. 4 Stretching the quadriceps from a standing position. For this exercise, you will need to stand between two chairs of the same height. You can use a wall to support your back leg if you don't have two matching chairs. When doing this exercise, tense your abdominal muscles to keep your pelvis straight and relieve pressure on your lower back.

Method 2 of 2: Pilates and Yoga to Stretch Leg Muscles

1. 1 Twisting. The Pilates "Crunch" exercise will allow you to stretch your hamstrings and calves, as well as release tension from your back. If you need more support, you can do this exercise with your back and hips against the wall, but make sure your feet are 15 cm away from the wall. Keep your hips above your feet so you don't stretch your knees too much, and concentrate on tightening your abdominal muscles throughout the exercise.
2. 2 Bending forward from a sitting position. This exercise is included in 12 basic postures in hatha yoga. In addition to stretching your calf muscles and hamstrings, this exercise will also relieve sciatica and help you stretch and lengthen your spine. This pose also works to stimulate the solar plexus chakra and improve concentration.
3. 3 Expanded tilt to the leg. This stretch will allow you to open your hips, stretch your hamstrings and calves, and stretch your upper body well. If you are unable to bend in this position, try to hook the yoga strap over the arch of your foot and continue pulling on the strap until you lower yourself to a comfortable position. If you are very flexible, wrap your arms around the arch of your foot instead of just bending over your foot.
4. 4 Lean forward from a standing position. This pose will stretch the hamstrings and calves; and it is very easy to modify it depending on your level of flexibility. If you are unable to fully bend in this pose, place your hands on the wall directly in front of you so that your arms are parallel to the floor. If you want to complicate this exercise a little, open your arms and grab your ankles, lowering your head to your knees.
5. 5 Bar position for locking the gate. This pose, also known as gate pose, gets its name from the position of the upper body, which tilts at such an angle that it begins to resemble a bar or beam on a gate.This exercise not only stretches the hamstrings and inner thighs, but opens each side of the body in turn, improving breathing. If you don't have a yoga mat, you can place a pillow or blanket under your knees. This pose is especially recommended for those who are just starting to practice yoga.
6. 6 Lying Hero Pose. First, you need to get into the pose of the hero. If you cannot sit on the floor between your feet, sit on a support block or pillow with your knees comfortably in front of you. Once you begin the backward bend, you can ask someone to press on the front of your thighs to get more of a stretch in your quadriceps. You can also place a support block under your head and shoulders to help you lie down comfortably.
7. 7 Pose of the king of dance. This pose will help you stretch your quadriceps and open up your thighs and the front of your body. You can use a yoga strap to hold on to your back leg if you cannot hold it with your hands. If you're having trouble balancing, you can place your outstretched hand against the wall to maintain balance.
8. 8 Warrior Pose II. War II will allow you to stretch the inside of your thighs. With your front leg in a lunge position, you can also strengthen your quadriceps and glutes. If you find it difficult to maintain balance, place your hands on your hips. This pose is a depiction of Shiva, the Hindu warrior god.
9. 9 Butterfly pose. Butterfly pose will stretch your inner thigh muscles. Bring your feet together and spread your knees, then lean forward.

Tips

• Stretch only when your muscles are warm and flexible. For example, if you decide to stretch before jogging, walk for two minutes and then start stretching exercises to speed up blood circulation in your body and prevent injury.
• Stretching your legs will increase your range of motion, promote smoother and faster muscle healing, and prevent muscle injury and pain.

Warnings

• Don't wiggle your body trying to stretch harder or deeper. This can be especially desirable in exercises where you are trying to reach your toes, but remember that swinging like this is not only unhelpful but can also cause injury.

What do you need

• Fitness ball
• Chair
• Yoga mat
• Yoga strap (optional)
• Support block (optional)