4 Easy leg stretches for a more flexible body

Many people do sports with the aim of losing weight and gaining muscle. However, very few people care about their flexibility. In fact, practicing flexibility in the body is also important for shaping body posture to prevent injuries during sports. It's not difficult to do this flexibility exercise, you can start by practicing leg stretches. Ready to get started? Here's a move you can try.

Leg stretches for flexibility training

These movements are perfect for doing before you do the main sport. For example before jogging , cycling, to doing other cardio sports. Here are four leg stretches for flexibility exercises. Try to hold each movement for about 30 seconds.

1.The quadriceps stretch (Quad stretch)

source: Healthline

Quadriceps is the muscle group on the front of your thigh. You use these muscles when you walk, run, or do foot stomps.

Flexibility exercises can be done by stretching the legs, thighs. Here are the steps.

• Stand facing the wall, place your hands on the wall for balance.
• Hold your left leg with your right hand, then lift the leg backwards, keeping your thighs and knees.
• You should feel a gentle to moderate stretch on the front of the thigh.
• Hold this motion, then do the same for your right leg.

2.The calf stretch (harmstring stretch)

source: Healthline

Hamstrings are the muscles along the back of your leg, from your thigh to your knee. This muscle helps you to bend your knees and move your hips. These muscles are used when you are exercising or running.

Your calf muscles run along the back, your lower leg. This muscle helps move your heel during activities such as walking, running or jumping.

To stretch these two muscle groups at the same time, follow these steps.

• Put your right foot in front of you.
• Place your hands on your hips and lean your body forward toward your right leg, bending your left knee.
• Slowly flex your right ankle so that your toes are pulling toward your body.
• Hold this movement, and repeat this movement with the left leg.

3.The inner thigh stretch (Inner thigh stretch)

source: Healthline

Inner tigh or inner thigh muscles to help stabilize your hip and knee joints. Exercises that focus on the inner thighs are often recommended to strengthen your legs.

To stretch your inner thighs, try these steps.

• Stand with your legs wide apart.
• Bend your right knee as you shift your entire body to the right until you feel a stretch in your left thigh.
• Hold this motion, then shift your weight to the other side and repeat with your left foot.

4. Supine leg stretch

source: Healthline

This stretch serves to brace your lower back, calves, and ankles. All of these parts are used in your daily activities, and when you run or cycle.

This stretch can be done as an exercise in your body's flexibility. Here are the steps for doing this stretch.

• Lie on your back with your knees bent and your feet flat on the floor.
• Bend one knee and hug it against your body.
• Slowly kick the leg towards the ceiling, straighten it and pull it towards the body until tension is felt behind the leg.
• Extend your feet toward the ceiling and flex your feet three times in each direction.
• Rotate your ankles in each direction for three turns.
• Lower your leg and repeat this movement with the opposite leg.

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