Legs hurt after stretching

Leg stretching exercises

What is leg stretching, when and how to do it correctly

Leg stretching is the stretching and lengthening of the limbs, thereby achieving the desired level of flexibility, strength and muscle tone. There are many special complexes aimed at teaching correct and safe stretching techniques, which allow a person to improve overall body mobility and achieve the desired flexibility. Such exercises are recommended for all people, regardless of age, weight, gender and level of fitness.

Stretching the legs should be done only after the muscles are well warmed up. Running, jumping and other active movements will help with this. A person who has good stretching can boast good joint mobility, excellent coordination, endurance, energy, and increased blood circulation.

Before you start stretching your legs, you need to learn a few tips on how to do it correctly:

1. Under no circumstances should there be muscle pain, just a slight burning sensation.
2. You should always start with the easiest and simplest exercises, especially for beginners.
3. We must not forget about safety precautions.
4. If you experience pain, you should definitely consult your doctor.

Types and basic rules of leg stretching

The most common types of leg stretches for all types of sports activities are:

• active – involves using your own efforts to stretch your legs;
• passive - stretching, which is helped by a partner;
• dynamic – stretching performed until the muscles feel tense;
• ballistic – stretching based on jerks and springy exercises;
• static - the most common type of stretching, based on the fact that a person remains in one position for 20-60 seconds. This type has received particular approval from doctors.

Regardless of your level of physical fitness, you should adhere to certain rules for stretching your legs:

1. Before starting the exercise, be sure to warm up for at least 5 minutes.
2. Movements should be performed slowly, smoothly and carefully. No sudden movements, otherwise it is fraught with disastrous consequences.
3. The necessary muscles need to be relaxed and not strained under any circumstances.
4. Breathing is even: inhale through the nose and exhale through the mouth.
5. Do not strain your back and spine muscles too much.
6. When the leg stretching position is reached, you need to stay in this position for 20-60 seconds, depending on your physical fitness.
7. To achieve good results, you need to do the exercises regularly.

Leg stretching exercises at home

These leg stretching exercises at home are suitable not only for those who want to gain flexibility and tighten their muscles, but they will be especially useful for those who have a sedentary or standing lifestyle.

1. We stand up straight, bend one leg at the knee, and grab its foot with our hand. Gently pull the foot towards the buttocks and feel how the thigh stretches. Do the same with the other leg. In order to maintain balance, you can hold on to something with your other hand.
2. We sit on the floor, pressing our soles to each other. Keep your back straight. Gently and smoothly press our hands on our knees, thus trying to press them to the floor. And if you lean forward a little towards all this, the stretching will increase.
3. We stand with our feet shoulder-width apart, feet parallel. We begin to slowly bend over. In order not to overstrain your lower back, bend your knees slightly. Bend over until you feel a slow stretch in the back of your thigh. We hold this position for 15-20 seconds, after which we carefully return to the starting position. You also need to straighten up with your legs slightly bent. The wider you place your feet, the more noticeable the stretch will be.
4. Lie on your back and lift one leg up 90 degrees, while pressing your lower back to the floor. We lie in this position for about 20 seconds and change legs. To increase the load, you can put an elastic bandage on your foot and slowly pull your leg towards you.
5. We sit on the floor, spread our legs to the sides as far as stretching allows. Next, slowly and carefully stretch our chest towards the floor, while keeping our back straight. To make this exercise easier, beginners are allowed to slightly bend their knees.
6. We rest our hands on the wall, then we take one leg back, while the foot of the other leg is pressed tightly to the floor. When this exercise is performed correctly, you will feel a strong stretch in the calf muscles.

It is imperative to understand the fact that stretching can only begin after the muscles have warmed up. If this is absent, then the muscles will not only not be stretchable, but there is also a high probability of injury. If stretching exercises are performed in the morning, after waking up, then it will be useful to take a hot shower, which will raise body temperature to the desired level. This method is not as effective as cardio exercise, but it still has its place. If you regularly perform the exercises and follow all the specified rules, you can really achieve tangible results in a very short period of time.

A set of stretching exercises for legs - photo

We offer you another stretching complex for legs in the photo.

20 exercises to stretch your legs

Despite the huge number of exercises and the need to periodically change them in your training process, there are those that have stood the test of time and which can be performed constantly. Such exercises include stretching. Today we will look at 20 poses for stretching the legs.

Stretching is required not only to improve flexibility, but also to grow muscle mass and improve physical endurance. These exercises will help stretch all muscle groups and clearly show what and how you stretch.

Technique: you need to keep your body straight, do not bend your pelvis. Knees together, straight back, heel as close to the buttock as possible.

2. Stretching the muscles of the straight leg

We stretch: gastrocnemius, soleus, tibialis posterior, biceps femoris.

Technique: one leg is straight, the other is bent at the knee and the foot is pressed to the inner surface of the thigh. When pulling yourself towards your leg, you need to reach forward towards your foot so that your head and back form one line. If you don't have enough flexibility yet, grab your ankle with your hands or use a belt.

3. Hip stretch while sitting on your heels

Technique: you need to bend your knees, sit on your heels and, keeping your back straight, lower yourself onto your elbows. This pose is great for lengthening the quadriceps muscle. However, if you experience severe discomfort, it is better to replace the quadriceps stretch with another exercise for now.

4. Lying on your back thigh stretch

Stretch: gluteus maximus muscle

Technique: Lie on your back, bend one leg at the knee and pull both arms closer to you. It is necessary to ensure that the straight leg remains pressed to the floor. If flexibility is not enough, it is better to hook your straight leg, for example, onto a sofa or ask a partner to help.

5. Standing thigh stretch

Stretching: gluteus maximus, gluteus medius, tensor fasciae lata

Technique: while standing, find support with one hand, bend one leg at the knee, and move the straight line far into the diagonal. The main thing is to keep your leg bent and not bring your knee forward, and also to stretch your head up.

6. Flexion and stretching of the foot

Stretching: muscles that flex the foot and toes

Technique: This exercise can be performed with a bent or straight leg. You need to pull the toe closer to the shin bone, grab your foot with your hand and pull as close as possible, stretching the entire foot and bending your toes. If you do this with a straight leg, you can further stretch the calf muscle.

Stretches: plantar interosseous muscles

Technique: You need to separate the pairs of fingers with your hands in order. This exercise is useful after a day in shoes. Walk barefoot often and don't wear tight shoes.

Stretching: peroneus muscle

Technique: It is best to perform the exercise while sitting. Bend one leg at the knee and gradually begin to bend your leg at the ankle. Try to stay in a certain position for a while, don’t just quickly rotate your foot. When changing the position of the leg, different muscles will be stretched.

The ankles, along with the knee, are the most fragile joints. Their strengthening, stretching and proprioception are of great importance for a healthy joint and for avoiding future problems.

9. Hip Flexion

Stretch: gluteus maximus muscle

Technique: you need to lie on your back, bend your knees. To achieve the best stretching efficiency, you will need the help of a partner who presses his knees to his chest with force. In this exercise, excellent flexion of the hip joint occurs and due to this, the gluteus maximus muscle is stretched.

10. Bend your knees while lying on your stomach

Technique: you need to lie on your stomach and bend your knees. If there is no partner nearby, then you can independently reach the feet and press them to the buttocks.

11. Straight leg pull-up while lying on your back

Technique: you need to lie on the floor and pull your straight leg towards you. If stretching allows, you can do this exercise on your own. Those who are less flexible will need help from a partner to keep their feet on the floor. It should also be straight and completely pressed to the floor.

12. Taking your leg to the side while lying on your back

Stretch: adductor muscle

Technique: Lie on your back, move your leg to the side. In this exercise, you need the help of a partner who will help you keep one leg in a constant position and move the other as far to the side as possible. It is important to relax your leg muscles and breathe evenly. This exercise will also help open the pelvis and develop mobility of the hip joint.

Technique: spread your knees wide, lean on your elbows or straight arms. It is better to place something soft under your knees. Push your pelvis as far as possible. This is a deep stretch of the groin and adductor muscles.

Technique: first you need to make a deep lunge, bend one leg at the knee at a right angle. Then, if flexibility allows, try to lower the pelvis closer to the heel.

Stretching: psoas muscle, hamstring muscles

Technique: you need to take a longitudinal lunge position and, if you have enough flexibility, gradually straighten the leg in front. Be careful if you have hip problems.

16. Folding the body with legs while sitting

Stretch: hamstrings and calf muscles

Technique: the exercise is performed while sitting. First, you can bend your knees a little, reach your feet and straighten your back. As your flexibility improves, gradually straighten your legs.

17. Tilt to a straight leg with a squat on the other

Stretch: hamstring muscles

Technique: you need to bring one leg forward a little, bend the other at the knee, move your pelvis further back and, keeping your back straight, stretch down towards your foot. Reaching your foot, begin to press yourself towards your leg, stretching your entire spine.

Stretch: gluteus maximus muscles

Technique: This movement should be performed with sufficient flexibility. The technique of execution consists of a deep squat, while the knees do not go beyond the toes, the heels are pressed, and the back remains straight.

Technique: starting position sitting. Then, bending your leg at the knee, pull your foot closer to your chest and move your knee to the side. Keep your back straight.

20. Standing stretch against a wall

Stretches: gastrocnemius and soleus muscles

Technique: While leaning against the wall, make a small lunge with your leg and try to press your heel to the floor.

Categories : Legs