Three Basic Lower Body Stretches

Every Workout Should Include a Few Simple Stretches

Aug 4, 2009

Stretching is so important before and after a workout yet so many people leave them out. This guide includes three simple stretches for the lower body.

The muscles in the legs are some of the largest in the body yet they are often neglected. The three stretches here cover the largest of the leg muscles. Of course there are many other stretches that can be performed; however, these are sufficient for most exercise needs alongside some upper body stretches.

Stretches should be held for up to eight seconds following a warm-up and between 20 and 30 seconds following a cool-down. The body should remain static in the stretching position as bouncing can lead to pulled or even torn muscles. If a stretch is painful the individual can ease off slightly until they find a more comfortable position.

Calf Stretch

The calf is located in the back of the lower leg and can easily be stretched in a standing position. Whilst standing upright the individual can place one foot behind the body in a lunging position. The back leg will remain straight while the front leg will bend at the knee. Both feet must face forwards and the heels should be kept on the floor. The individual should be able to feel the stretch in the leg they have behind. The hands can be placed on the hips or can rest on the front leg for balance. Once the stretch has been held for thee correct amount of time the individual should swop legs.

Hamstring Stretch

The hamstrings run down the back of the leg between the bottom and the knee. To perform a hamstring stretch from a standing position the individual should take a step forward with one foot and sit back on their other leg whilst bending at the knee. The leg out in front should remain straight and the toe pointing forward. The hands can be placed either on the hips or on the bent leg to provide stability. The individual should be able to feel the stretch in the back of their straight leg. To increase the stretch the individual can turn the toes of the straight leg upwards slightly.

Quad Stretch

The quadriceps can be found in the upper leg. It is the large muscle covering the front of the thigh. To stretch the muscle in a standing position the individual can bend one leg at the knee taking the foot in their hand. They can then pull their foot up and in towards their bottom and should feel the stretch in the front of their bent leg. To aid with balance the stretch can be performed next to a wall or other solid structure that the individual can hold for support. Keeping the eyes fixed on one spot will also help with balance.

The copyright of the article Three Basic Lower Body Stretches in Fitness is owned by Kim Ford. Permission to republish Three Basic Lower Body Stretches in print or online must be granted by the author in writing.