Leg stretching exercises help posture, blood circulation, flexibility and range of movements, avoiding cramps and preventing the appearance of muscle and joint pain.
These exercises should include the quadriceps muscles in the front of the thigh, in addition to the muscles in the back of the leg and calf, and can be done every day, especially before and after physical exercise, such as running, walking or football, for example. .
Ideally, leg stretching exercises should be done with guidance from a physical educator so that they are performed correctly, without causing injuries to the muscles.
Top stretching exercises for legs
Some leg stretching exercise options are:
1. Quadriceps muscles of the thigh
With your back straight and your legs together, bend one of your legs backwards, holding the foot for 30 to 60 seconds. Repeat with the other leg. If necessary, you can lean against a wall, for example.
This exercise allows you to stretch the quadriceps muscle on the front of the thigh and the anterior tibialis muscle, in addition to helping to improve the flexibility of the hips, and can be done before and after walking or running, for example. See other stretching exercises for walking.
2. Muscles behind the thigh
With your legs slightly open, bend your body forward, trying to touch the floor with the tips of your fingers on your feet. Maintain this position for 1 minute.
This exercise allows you to stretch the muscles on the back of your thigh and calf.
3. Calf
Stretch one leg, keeping just the heel on the floor and try to touch that foot with your hands. Hold the position for 1 minute and repeat with the other leg.
This stretch allows you to lengthen the calf and the muscles on the back of the thigh, and can be done at any age, including the elderly. Check out stretching exercises for seniors.
4. Outer thigh
Sit on the floor with your legs straight and your back slightly tilted back, supporting your arms. Cross your left foot over your right leg and slide your heel towards your buttocks. Make a slight twist of the torso to the left side, placing the elbow of the right arm on the outside of the left knee and resting the hand on the hip. Do this movement for 30 to 60 seconds. Repeat with the other leg.
This exercise allows you to work the muscles on the side of your thigh and gluteus maximus, as well as helping to improve hip flexibility.
5. Inner thigh
Stay in a squatting position with your legs together and then stretch one of your legs to the side. Keeping your back straight, stay in this position for 30 seconds to 1 minute and then do the same stretch for the other leg.
6. Tibialis anterior muscle
Sit on the floor with your legs straight, bend one of your legs and with your spine straight and shoulders aligned, lean your body forward to reach your foot with one hand and try to pull it towards your body, holding for 20 to 30 seconds. Repeat with the other leg.
This exercise allows you to stretch the anterior tibialis muscle, as well as the back of the thigh, glutes, calves and sole of the foot.
Leg stretching exercises can also be an option after a long day at work because they help increase well-being. See all the exercise options to do at work.
If you want to improve your well-being, take advantage of and do all the stretches presented in the following video and feel better and more relaxed:
Bibliography
- GEHM, David G.; CHAOUACHI, Anise. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 111. 11; 2633-2651, 2011
- HOTTA, Kazuki; et al. Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle. J Physiol. 596. 10; 1903–1917, 2018
