Leg stretches are an important part of any workout routine. They help loosen up the muscles and increase circulation in the legs, which helps prevent injuries. This article will discuss some leg stretches that they can do prior to their next workout or workday!
One of the leg stretches to do before working out is leg hamstrings. The hamstrings help assist in leg movements such as bending and kicking. They are located on the back of the thigh and can be felt just below the buttocks. To stretch them, kneel down with one knee touching the ground while keeping their foot flat against the ground. Reach behind themselves to grab their ankle or shin with one hand and pull it toward their buttock. They should feel a gentle stretch along with the hamstring muscle on that leg’s rear thigh area. This stretch should be held for about 10 seconds. After this, perform the same stretch with their other leg.
They can also reach down to touch their toes or bring one knee into their chest before starting their workout. This dynamic stretch helps loosen up the hamstring muscles before exercising them.
The quads are located in front of the thighs at their top part. To get a good quick stretch in them, stand up straight while grabbing hold of something high enough so that when they step forward, there will be a nice gentle stretch feeling in the quads. Quadriceps should be done slowly and held for about 20–30 seconds. This can be done up to 4 times a day and does not require any equipment. It is important to stretch quads before and after workouts as tight quads can lead to knee pains.
The calf muscles are a group of muscles located on the back of the lower leg. They assist in walking, running, and jumping movements. To stretch this muscle, they will need a step or something that is high enough so that when they step up with their toes, there is a nice gentle feeling on the calf muscle. If possible, grasp onto something for stability while stretching these out as they tend to tighten up if not stretched regularly. This stretch should be done before and after workouts, but care should be taken not to overdo it! Do not bounce into the stretch, as this can cause injury to their Achilles tendon. This stretch can be held for approximately 20–30 seconds and should be done 2 to 4 times a day.
Originally published at http://keinorutherford.org on November 18, 2021.