Leg Muscle Stretching Exercises

What is Stretching?

Stretching is a form of exercise in which muscles or tendons are deliberately stretched to increase muscle flexibility and reduce stiffness. Operations performed on the leg to reduce stiffness are called stretching the leg muscles. The main purpose of stretching exercises:

  • Increasing joint range of motion
  • Reducing stiffness in the muscles
  • relieve muscle fatigue
  • Returning the muscle to its pre-exercise position.

You can do leg muscle stretching exercises before and after sports to stretch the muscles and reduce the risk of injury. Some people who have low back pain , leg pain and foot pain may have tension and shortness in the leg muscles. In such cases, stretching exercises for the leg muscles may be helpful.

Here we have described a few sample movements for leg muscle stretching exercises that you can easily practice at home. These movements are for the purpose of giving an idea only and present a small section of the treatment. In addition , these movements may not be suitable for every patient .

In the event of an illness, a physical therapy and rehabilitation specialist doctor’s examination and exercises accompanied by a physiotherapist are essential for a treatment that suits you. For this reason, always consult your doctor or physiotherapist before starting an exercise program.

Please end the exercises if you hear noise from your hips while performing the movements or if you notice that you are pushing yourself too hard. You can increase the number of repetitions when you can do the exercises more easily or when you feel a decrease in your pain.

Read More  What Causes a Feeling of Cold in the Legs?

1. Supine Hip Flexors Stretching Exercise – Leg Muscle Stretching Exercises

The aim of this exercise is to stretch the hip flexors of the leg that is stationary on the bed . To stretch your right leg: Lie on your back and bend your left leg at the knee to bring it as close to your chest as possible. At this time, be careful that your right leg does not turn inwards and does not rise from the ground. Count to 10 as you pull the knee toward your chest, then extend. To stretch the left leg, repeat the same movement by pulling the right knee. You can do this exercise twice a day for 10 repetitions for both legs.

2. Hip Flexors Stretching Exercise in Kneel Position

To stretch the left hip flexors: With your right foot forward and knee bent at ninety degrees, extend your left leg back with your left knee on the floor. In this position, which we call the knight position, slowly move your torso forward. Feel the stretch in your left hip muscles and relax in this position for a count of 10. Repeat the same movement for the other side. You can do this exercise twice a day for 10 repetitions for both legs.

3. Piriformis Muscle Stretching Exercise – Leg Muscle Stretching Exercises

To stretch the right piriformis muscle: From the supine position, bend your left leg at the knee with your foot on the floor. Cross your right leg over your left knee, grab the top of your right knee and gently push until you feel a stretch in the hip. Count to 10 and relax in the stretch position. You can do this exercise 2 times a day, 5 repetitions for both legs. Take care to do this stretching exercise gently, if you feel pain in your hip joint other than the feeling of stretching, stop the movement.

Read More  What Causes Leg Pain? When to See a Doctor

4. Hamstring Muscle Stretching Exercise

To stretch the right hamstring muscles: In a long sitting position, let your left leg hang over the edge of the bed. With your right knee straight, try to reach with your hands towards your right toes. Count to 10 and relax in the stretch position. You can do this exercise twice a day for 10 repetitions for both legs. Take care to do the movement gently; You may not be able to touch your toes at first. If you have low back pain, this exercise may put pressure on your back, in which case stop the movement.

5. Hamstring Stretching Exercise with a Towel

In the long sitting position, grab the towel wrapped around your left foot with your hand and get into the supine position. Lift your leg up by pulling on the towel until you feel a stretch in the back of your leg. Count to 10 and return to the starting position. You can do this exercise twice a day for 10 repetitions for both legs. Make sure that your knee is straight on your stretched leg and that your ground leg does not rise from the bed. In this exercise, you can also use an exercise band instead of a towel.

6. Achilles Tendon Stretching Exercise

In the long sitting position, grasp the towel wrapped around your left foot with your hand and stretch your Achilles tendon by pulling the towel. Count to 10 and relax in the stretching position. You can do this exercise 2 times a day, 10 repetitions for both legs . Take care not to bend the knees and keep your spine straight during the exercise. In this exercise, you can also use an exercise band instead of a towel.

Read More  What Causes Leg Pain? When to See a Doctor

7. Standing Achilles Tendon Stretch Exercise – Leg Muscle Stretching Exercises

To stretch your right Achilles tendon: First, open your feet shoulder-width apart. Step towards the wall with your left foot and back with your right foot. Meanwhile, open your hands at shoulder level and place them on the wall. With your back knee straight, bend the front knee and lean forward until you feel a stretch in the back of the leg. Count to 10 and relax in this position. You can do this exercise twice a day for 10 repetitions for both legs. During the exercise, make sure your toes are facing forward and your heels are on the ground.

8. Quadriceps Stretching Exercise – Leg Muscle Stretching Exercises

To stretch the left quadriceps: Stand with your feet shoulder-width apart and fix your right hand on the wall for support to facilitate movement. Then, with your left hand, hold the top of your left foot and bring it closer to your hip, you will feel a stretch in your left leg front area. Count to 10 and relax in this position. You can do this exercise twice a day for 10 repetitions for both legs. While doing the movement, make sure that your toes and body are facing forward.

Keep Reading: “ Benefits of Stretching Exercises ”

Related Posts

Leave a Reply

Your email address will not be published.