Stretching the muscles of the legs. Part 1


This set of stretching exercises for the muscles of the legs will help restore former mobility and develop the flexibility of the muscles of the lower body.

Stretching the knees, quadriceps and ankle

1. Take a sitting position, bending your knees and stretching your toes without turning your feet in opposite directions. This is the starting position.

Stretching the knees, quadriceps and ankle

2. Immediately, we note that most women, sitting in this position, do not experience any stretching and discomfort. In this case, it is necessary to smoothly lean back until you feel a slight stretch, and then fix the position for 20-30 seconds. On the contrary, most men, sitting in this position, experience some discomfort, and even pain. In this case, you need to lean forward, rest your hands on the floor and try to find a position (See the figure) in which you can sit for 20-30 seconds without pain.

Perform this exercise regularly, but without overstraining your ankles and knees, and gradually you will significantly improve your initial result. In addition to stretching the knees, quadriceps, and ankle, doing this exercise allows you to relax the calf muscles.

It is important:

Do not spread your feet in opposite directions (See the figure), on the contrary, remove your heels towards yourself. Turning the feet and lower legs outward can put strain on the ligaments on the inside of the knee.

Be especially careful if you have had any knee injuries while doing this exercise. Don’t let pain occur.

Vary the load to find the best position for stretching.

Toe and foot stretch

Toe and foot stretch

1. Take a sitting position on your heels, resting your toes on the floor as shown in the figure. Then lean forward, leaning on the floor with straightened arms for balance and load regulation. This is the starting position.

2. Slowly lean back until you feel a slight stretch, then hold the stretch for about 5-1 seconds. After finishing the exercise, sit down again with your feet under you to relax the muscles of your fingers and feet.

It is important:

When doing this exercise, do not overdo it with the load, this is fraught with injury.

Achilles and ankle stretch

Achilles and ankle stretch

1. Sit on the floor in a pose as shown in the figure: one foot rests on the floor so that its toes are located next to the knee of the other leg lying on the floor. This is the starting position.

2. Raise the heel of the exposed leg 1-2 cm from the floor and, pressing the chest on the thigh a little below the knee, try to gently touch the floor with it, feeling how the Achilles tendon stretches. Hold the stretch for about 5-10 seconds.

3. Change position and do the exercise for the other leg.

It is important:

Be careful: The Achilles tendon is very stiff, so any sudden movement can lead to injury.

Stretching the muscles of the legs. Part 2

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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