Lower body stretching exercises
Guidelines to follow
Hold each pose for 15 – 20 seconds . You can also do 3 sets of 6-8 seconds.
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Stretching can be unpleasant especially if you're not accustomed to it. It's not supposed to be painful though. If you feel pain – you should stop immediately.
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Use full range of motion in jour joints, but avoid putting too much pressure on them.
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Never perform a stretching routine when your muscles are cold. You should perform a stretching exercises routine in the end of a warm-up routine and/or after a workout.
Hip flexor and quad streching exercises
Stand upwards and hold on to something for balance (if needed). Grab one foot and pull the heel towards your buttocks.
Place a foot on a low bench and assume a lunge position with the knee of the back leg touching the ground a little bit. Place something soft under it for protection. Lean backwards and move your buttocks towards the heel of the back leg.
This exercise is similar to the previous one but now you should place the front leg further away from the bench. Put your hands behind your head and lower your pelvis as low as you can. The foot of your back leg remains in a constant contact with the bench.
Gluteus stretching exercise
Lie on the ground with your legs slightly bent. Lift one leg up. Grab the ankle and put it on the thigh of the other leg just above the knee. Grab the shin of the support leg with both hands just below the kneecap. Pull the leg towards your chest.
Calves stretching exercises
Assume the position shown in the photo and place one foot on the ground with the heel not touching the ground. Keep the leg straight. Slowly move your body backwards and drive your heel into the ground.
Place the ball of your foot on the wall with the heel quite close to it. Keep your leg straight and move your whole body closer to the wall.
Hamstring stretching exercise
Place one leg on a chair or any other elevated surface. Lean forwards and reach with your arms towards your toes. Keep the support leg straight and its foot pointing forward. Repeat with the other leg.
Sit on the floor and extend one leg in front of you. Bend the other leg and place the bottom of it against the knee of the other leg. If you have straightened your left leg lean forward with your right arm and grab the outside of the foot. Then reach with the left arm and grab the inside of the foot. Try to lower your upper body down as much as possible.
Groin muscle stretch
Sit on the floor with your legs bent and feet together. Grab your ankles and use your elbows to gently press your knees down to the ground.
Posterior chain stretching exercise
Lie on your back with arms spread to both sides. Lift one leg up and lower it down over the other side of your body. Try to touch the fingers of the opposite hand with your toes. Your level of flexibility will determine how far and how low to the ground you will be able to move the leg. Repeat with the other leg.
