Improving your leg flexibility is a great way to start getting in shape, or can help prevent serious injuries if you are already an athlete.Stretching out the legs can help with your back, ability to perform daily tasks, and overall health.Keeping up with a regular routine of stretching three to four times a week is the key to stretching, whether you are just getting started on a fitness regimen or want to impress your friends with splits.You will find yourself becoming more flexible with each passing week by stretching regularly and combining poses that target your quads, calves, and hips.
Step 1: Start with an easy pose.
With your legs stretched in front of you, sit on one or two folded blankets.Bring your legs in and sit cross-legged to make sure your knees aren't too high.Pull your shoulders back if you don't want your chest to sink.You can feel the stretch working through your hips, quads, and lower back by holding this pose for several minutes.If you want to change the pose, cross the shin in front of the other.This pose is an excellent way to start your stretching routine.
Step 2: The butterfly stretches.
Bring the soles of your feet together while sitting.Drop your knees to the floor.Don't force your knees, but open where your thighs and hips meet and allow these two joints to work together.As far as is comfortable, bring your heels in.Continue to breathe as you stretch for 30 seconds.Keep your shoulders back and extend your chest in the easy pose.You can control the stretch with your breathing.Feel the stretch work through your body.
Step 3: Reach for your toes.
In front of you, sit on the floor with your legs together.The back of your knees should be on the floor.Flex your feet by drawing your toes to your torso.Keep your back and core straight by reaching for your toes with your hands.If you need support, place a towel between the wall and your lower back.
Step 4: The bridge is short.
Lay on your back with your feet on the floor shoulder distance apart.Lift your buttocks by pressing your arms and feet into the floor as you exhale.Your buttocks and thighs should be parallel to the floor, and you should have your knees bent at a 90 degree angle.The short bridge is a great beginner flexibility exercise that stretches the lower back and quads.Hold the pose for 5 seconds, then exhale and come back to the floor.If you can, hold the pose for 30 seconds to a minute.If you have a yoga mat, place a rolled up towel under your neck to make you more comfortable.If you have recently injured your back or neck, you should avoid this pose.
Step 5: While standing, stretch your quads.
Stand with your legs crossed.Lift your shin and foot by bending your knee and keeping your back straight.To extend the stretch further, reach back and hold the toe of the leg.You can hold the stretch for 5 to 10 seconds.If you are lifting your left leg, use your right hand.If you need help balancing, hold your hand against the wall.On the other side, repeat 5 to 10 times for each leg.
Step 6: Try a bridge stretch.
Sit on your heels.Place your hands on the ground with your arms extended.Inhale, put your weight on your hands and exhale, as you tighten your buttocks and lift your hips off of your heels.Hold the pose for 3 to 5 seconds, depending on your ability, then return to the seated position.Proceed at least 10 times.The more intense your stretch is the farther back you reach.If you're a beginner, start by touching your feet with your hands.
Step 7: Do lunges.
Start on one knee with your other leg forward, so that the knee is bent at a 90 degree angle.If you want to extend your knee forward, bring both hands to your thigh.You can stretch out your quad by using the opposite motions.Hold for thirty seconds.Proceed with 5 to 10 reps on each leg.Bring both hands to the floor by sliding the foot that's flat on the ground slightly outward.Your knee should be in line with your shoulder and you should have your hands on the inner side of your leg.Lower your torso closer to the floor as you bend your elbows.
Step 8: The standing calf stretches.
Stand facing a wall and hold your hands against it.Your legs should be shoulder distance apart, with one leg extended behind you and the other on the floor.While keeping your back straight, bend your forward knee and lean toward the wall, feeling the stretch work through your calves and back.Hold this pose for 30 seconds to a minute and repeat on the other leg.Proceed with 10 to 15 reps for each leg.
Step 9: Do the dog downward.
Get on all fours with your hands under your shoulders and your knees bent at shoulder distance.Walk your hands forward and spread your fingers apart.As you tighten your core muscles, bring your hips up.Try to keep your heels close to the ground so that you can feel the stretch work through your calves.If you are able to do so, hold the pose for thirty seconds to a minute.Proceed with 5 to 10 repeats.Try bending one knee at a time while keeping your toes in place.
Step 10: The pose is called the heavy leg.
Lay on your back with your buttocks facing the wall.Bring your legs against the wall by Tucking yourself as close to it as possible.If you keep them straight, your torso on the floor and your legs against the wall will form a 90 degree angle.Flex your feet by stretching your toes toward your torso, and feel the stretch work through the backs of your legs.Hold the pose for 2 to 3 minutes.If you have an elastic strap, try holding each end of it in your hands to increase the stretch.