We all know that stretching exercises make legs more flexible. But stretching brings many more benefits. Here you will find the best exercises for stretching the legs.
Most of the time we don't put much emphasis on stretching after exercise.
At the same time, stretching exercises are extremely important and you should do them regularly.
Did you know that shortened leg muscles can be the cause of back pain?
Knee pain can also occur. To prevent pain, you should not refrain from stretching in the future.
Table of contents
Which Stretching exercises legs more flexible, we show you here.
Why stretching exercises make legs stronger
One-sided stress, sitting for long periods of time or shoes with heels cause shortening in the leg muscles.
Shortened muscles are often the cause of back pain. They cannot straighten the pelvis properly and a hunchback develops.
The intervertebral discs in the lumbar spine get too much pressure and you suffer from back pain.
These 9 exercises help with lower back pain
A shortening in the calf muscles affects running performance.
Due to the shortening, you release the foot from the ground too early when walking. The heel does not touch the ground and this weakens the Achilles tendon even more. But it is the most important part for walking.
It is extremely important that you stretch and strengthen your legs regularly.
Stretching exercises for the legs prevent pain. The back is relieved and the vertebral bodies get more space.
Exclusively for the thighs: the best stretches!
Stretching legs helps against tension in the muscles and malpositions.
Stretching also stimulates blood flow in the muscles and connective tissue. Nutrients such as carbohydrates, proteins and minerals can better reach the body.
The good nutrient supply makes the tissue more elastic and less sensitive to stress.
With stretching exercises for the legs you lower your risk of injury and promote the regeneration ability of the tissue.
The 13 best stretching exercises for the legs
You should stretch so that you feel a slight tug. Hold the tension for a maximum of 30 seconds.
Regularly make your Stretching exercises for the legs. This way you can improve your mobility and prevent injuries.
Stretch sitting
Stretching exercise for: Bar
- Sit down on your exercise mat.
- Angle your legs so that your knees point outward.
- Put the soles of your feet together.
- Grab your ankles and pull them toward your body.
- Press your legs towards the floor with your forearms.
- Hold the stretch.
This exercise shows that stretching exercises can stretch legs in many different ways. You activate your inner thighs. You can also stretch your calves, front and back thighs, abductors and adductors.
13 effective exercises for the inner thighs
Stretching exercise for the calf muscles
Stretching exercise for: Calf and back of leg
- Stand hip-width apart and get into a slight stride position.
- To do this, slightly bend one leg and stretch the other forward.
- The tips of the feet of your front leg should point upward.
- Slowly bend your upper body down and reach for your toes.
- Hold the stretch for 15-30 seconds.
- Repeat the exercise with the other leg.
Mobility of the back of the thigh
Stretching exercise for: Back of thighs and calves
- Stand up straight.
- Bend over in front.
- Try to touch the floor with your arms.
- You should feel a slight pulling sensation in your legs.
- Hold the position for a few seconds.
Does not work? Never mind. That's the case with most people at the beginning. That's because your muscles are severely shortened from sitting.
Fingers to the floor at last: Here's how!
Pull knees to the body
Stretching exercise for: Hip flexor
- Lie down on your exercise mat and stretch out both legs.
- Take one knee with your hands and pull it towards your chest as far as you can.
- Make sure the other leg remains extended and the back of the knee is on the floor.
- Hold the stretch for 20 seconds and then switch legs.
Stretching exercise legs stretch
Stretching exercise for: Posterior thigh and adductors
- Sit on the mat with your legs straight.
- Open the legs as wide as possible.
- Bend your upper body forward.
- Hold the stretching exercise for the legs for a few seconds.
Stretch front thigh
Stretching exercise for: Front of thigh
- Stand upright on the mat.
- Lift the left leg and angle it backwards.
- Reach your left hand to your leg and pull it towards your butt.
- The thighs are always parallel to each other. And the upper body is upright.
If you have good balance, you can also grab the foot with both hands.
11 exercises for better balance
Thigh stretch by touching toes
Stretching exercise for: Back of thigh
- Sit on the exercise mat and stretch your legs.
- Reach with your fingers to the tips of your toes or as far as you can.
- Hold the tension and try to improve the stretching pain by breathing.
In the beginning you will find it a little harder to touch your toes. But don't give up. If you always do stretching exercises for legs regularly, it will become easier.
Stretch rear thighs
Stretching exercise for: Back of thigh
With this exercise you can stretch all the muscles in your thigh. Use a theraband for this.
- Lie on your back and stretch your legs.
- Thread the ribbon around one leg and pull it towards you with your hands.
- The leg is stretched throughout.
- Now move the leg as far as you can sideways to the right and left. Then lower it again and repeat the exercise once more before you change the leg.
Stretching exercise for calves
Stretching exercise for: Calf muscles and posterior thighs
- Take a big step backwards with one leg.
- Bend the front leg a little.
- Try to gently press the heel to the floor.
- Hold the position for 15-30 seconds.
Side lunge for stretching
Stretching exercise for: Adductors
With this stretching exercise for the legs is especially for the inner thigh muscle. During this exercise, make sure that your back is straight.
- You start in the straddle. Then bend your upper body to the right side.
- Lower your buttocks to the level of the right knee. The tips of your toes point forward.
- Hold the stretch for 15 seconds and then switch sides.
Start now with inner thigh workout!
Stretch calf muscles
Stretching exercise for: rear thigh, calf muscles and buttocks muscle
- Sit on the exercise mat and stretch your legs.
- Angle one leg and reach with your fingers to the tips of the toes of the extended leg.
- Press the knee of the extended leg on the floor.
- Hold the tension for a few seconds and pay attention to your breathing.
Stretching exercise legs for the thighs
Stretching exercise for: Leg extension
- First do a lunge. Place the back knee on the mat.
- Push the back leg as far back as you can.
- The front leg is bent.
Stretch while climbing stairs
You can even do this leg stretching exercise during your little breather on the stairs :)
Stretching exercise for: Calf muscles
- Find a small elevation, like a stair step or stepper.
- Stand straight with both feet on it.
- Take one foot back so that only the tips of your toes are touching the step.
- Press your heel down until you feel the stretch.
- Hold the stretch for 15 seconds and repeat the calf stretching exercise with the other leg.
When and how often you should stretch legs
For sports with a very high degree of mobility, you should do your leg stretching exercises just before each workout.
Why Stretching exercises legs make you more flexible, we know. Take 2-3 times a week for an extra stretching session. Leg stretches should last no longer than 5 minutes. For misalignments, stretch daily.
You should never stretch your legs after a strenuous workout. Heavily fatigued muscles are more susceptible to injury.
That's why you have knee pain!
How stretching legs helps against sore muscles and strains
With a Muscle strain the tense muscles are overstretched. This usually happens due to lack of warming up or overloading.
If you have a strain, you should not stretch under any circumstances. Take a break and rest your leg. Cool the affected area with ice until the swelling goes down.
When the pain subsides, start moving your leg slightly. This will allow it to recover more quickly. Once the muscle has recovered, you can slowly start training again.
We know that stretching exercises loosen up legs. But stretching legs does not help against sore muscles.
Make sure that you are not in one position for longer than 30 seconds. Otherwise, you will overstimulate your muscles and injuries may occur.
Our conclusion
Stretching exercises should be a regular part of your program. Make time for them 2-3 times a week. You can prevent back pain and improve your flexibility.
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