Lack of leg flexibility can cause posture, joint, and back pain. Office workers and athletes are particularly susceptible. To increase leg flexibility, try stretches for the quadriceps, hamstrings, glutes, and calves. Common mistakes include bending at the waist and lifting knees off the floor.
Lack of flexibility in the legs can lead to numerous problems, including poor posture, joint pain, and back pain. Leg flexibility problems can affect office workers who spend hours at a time sitting at a desk, thereby shortening the hamstrings. Many athletes also struggle with leg flexibility, mainly due to unbalanced development in the leg muscles that can lead to problems if left unchecked. There are some easy leg stretches you can do to increase leg flexibility, including stretches for the quadriceps, hamstrings, glutes, and calves.
To stretch your quads, stand up straight on one foot and pull the other foot behind you with one hand. Your toes on the stretched out food should point directly behind you. If you need help staying balanced, do this stretch next to a wall and use your other hand for balance. Hold your foot for 30 seconds, then switch to the other foot. A common mistake people make when doing this stretch is that they bend at the waist; if you don’t feel a stretch in the front of your thigh, push your knee forward and make sure you are standing upright and not leaning forward.
Hamstring stretches begin with you sitting on the floor with your legs flat and straight in front of your chest. Tuck one of your legs in and place your foot against the inner thigh, directly over the knee joint. On the foot that is still extended, point your toe up and lower your leg with both arms as far as you can without any pain. Hold this position for 30 seconds, and then switch to the other leg. Performing this stretch can increase knee and hip flexibility.
Common mistakes that occur when performing the hamstring stretch include lifting your knees off the floor. Also, some people bounce to get lower on their legs. If you can’t comfortably keep your legs flat on the floor, find a spot higher up to avoid injury.
To stretch your glutes, lie on the floor with your back against the floor and place one leg at about a 90-degree angle. Take the other foot and place the ankle on the knee of the bent, non-straight leg. To get a good glute stretch, bring the non-straight leg closer to your body until the glute stretch becomes uncomfortable. Hold this stretch for 30 seconds, then alternate legs.
The calf stretch begins on the floor with your hands flat on the floor in front of your head, your butt straight in the air, and your feet on the floor close together. Bend one of your knees, and then try to drive the heel of the other foot as close to the floor as possible before the calf stretch becomes uncomfortable. Hold the stretch for 30 seconds, then alternate legs.
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