5 Leg Stretches You Don’t Want To Miss

February 18, 2019 By

5 leg stretches you don't want to missWhether you’re an athlete or just someone who wants to stay limber, stretching is a great way to keep your body moving. It’s also key as a preventative measure, should an accident occur. The more flexible your body is, the more it is able to withstand the day to day impacts that are thrown its way. If you’re not sure what the best leg stretches are to do, we can help.

Hamstring Stretch

The muscles above your knee, at the back of your leg, are your hamstrings. These are the powerhouse of your body. Without strong, flexible hamstrings, it can be hard to walk or carry items. To perform a hamstring stretch, begin by placing your knees on the floor. Then, stretch one leg out in front and place it between your hands. Your arms should be shoulder-length apart. Hold the stretch for 30 seconds and then switch sides.

Hip Opener Stretch

Our hips get used a lot, but they are often overlooked when it comes to stretching. But, for better balance and core strength, it’s important to open up the hips. Start in a lunge position where one leg is at a right angle and the other leg is stretched out. Then, lift your leg up so only your toes are touching the floor. Gently twist your body so that it is open in the opposite direction. Keep one hand on the ground and lift the other hand towards the ceiling Hold for 30 seconds and make sure your core is engaged.

Butterfly Stretch

This is one of the best leg stretches because it engages your leg muscles, core, and back, all at the same time. Start by sitting on the ground and bring your feet together. Gently lean forward so that your chest comes down to touch your feet, or as close as you can. Your back should be straight, and you should be able to feel your ab muscles tighten. Take a breath and shake out your legs before completing the stretch for a second time.

Forward Fold

Place your legs shoulder-width apart and stand up straight. Then, bend over at the waist and lower your head to the ground. Your shoulders and neck should be relaxed but continue to bend over as far as possible. Pause and hang for 30 seconds, allowing gravity to work with you. Slowly bend your knees and gently return to a standing position. At the end, you should feel not only stretched out, but also a bit more energized thanks to the increase in blood flow.

Reclining Position

Taking its name from a yoga pose, this is a great leg stretch that helps to loosen hip joints. Lie on your back on the floor. Bend your knees and place your feet flat on the ground. Then, take one leg, still bent, and bring it over to rest on the other knee. Hold on to this leg and gently pull your leg into your chest until you can feel the muscles tighten. Hold for 30 seconds and repeat with the other leg.

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4 Best Stretches You Don’t Want To Forget

January 18, 2019 By

4 best stretches you don't want to forgetWe’ve all been there. Stretching dutifully before a workout. Wondering if this is actually going to help or not. But, not knowing an alternative, we keep doing them. Well, as research into athletics becomes more in-depth, the science behind stretches has evolved. Stretches fall into two main categories: static and dynamic. Static stretches are what we’re primarily used to. Staying still while stretching individual parts of our body and holding for a few seconds. Dynamic stretches help move joints so that they can go through their full range of motions. Both types of stretching have their place, but if you want to focus on getting ready for a workout, be sure to incorporate dynamic stretching into your routine.

Walking Lunge

Lunges help to target your legs, glutes, and your core. Start by standing tall and place your feet shoulder-length apart. Lift your chest and put your shoulders back. Then, step forward with your right foot and lower your body until your right thigh is parallel to the floor. Both knees should be bent at 90 degree angles. After holding for a few seconds, bring your left food forward into a standing position. Repeat with the opposite leg. You can keep doing a row of lunges.

Hip Circles

Opening up your hip flexers is a great way to increase flexibility. This is a nice and simple dynamic stretch. Stand up with your legs shoulder-length apart. Place your hands on your hips. Then, move your hips making a clockwise circle. You can start with small circles and increase to larger circles. Move in one direction for 30 seconds and then repeat in the opposite direction.

Leg Swings

To help get your legs warmed up, this is a great, flexible stretch. It targets your hamstrings and glutes, while also working your hip muscles and joints. Stand up and extend your arms out from your side to keep your balance. If you struggle with balance, you can also hold on to a wall or chair with one arm. Raise your right leg to your side and then swing it back and forth in front of your body. Be sure to lift your chest and engage your core. Your back should also be straight. Swing your leg for 30 seconds before alternating to the other leg.

You can swing each leg from side to side and then switch to back to front for a whole range of motions.

Shoulder Roll

Shoulders are often forgotten about in stretching. But not only is important to warm them up for any arm movements, by relaxing our shoulders we can also eliminate tension caused by daily stresses. Start with your feet apart and your shoulders relaxed with your arms by your side. Then, slowly move your shoulders in a circle. Continue for 30 seconds before switching directions. This is actually a great stretch to do any time of the day.

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