Improving and working on the flexibility of the legs and body will help us prevent muscle injuries when we train. Many times we tend to focus our attention on gaining muscle mass. However, it is important to increase body flexibility as failure to do so could increase the chance of injury. As we get older we lose flexibility but there are ways to fight it.
How to gain flexibility in your legs? Very easy. Below we propose a few leg flexibility exercises that will be very useful for your purpose.
Stretching plan to gain flexibility in legs
Before talking about the exercises, we must highlight the importance of a good stretching plan. Warming up when you start practicing sports prevents injuries so it is essential to incorporate it into your routine.
On the other hand, if you want to gain flexibility in your legs, you have to be constant. It won’t do you any good to stretch a lot in one day if you then spend more than a week without continuing the exercises. That’s why you have to be disciplined and always set aside time to do these leg flexibility exercises.
Likewise, it is not helpful to maintain the movements for only five seconds. try to hold them for 20 or 30 seconds to see a real evolution in the flexibility of the legs.
Finally, and we are now talking about the exercises, we have to recommend that you go to a professional. If you don’t feel able to do the exercises alone and you see that you could hurt yourself, don’t give up on your goal. Some sports professionals can make sure you do every movement right.
5 leg flexibility exercises
Now, given the importance of increasing the flexibility of your extremities, we are going to detail these leg flexibility exercises.
1. Scissors
For this exercise, you have to lie on your back. Then lift one of your legs always keeping it straight. Grab it as you raise your trunk upward and bring it closer to you. When you lower one leg, raise the other make sure that neither of them touches the ground at any time.
2. Quadriceps and knees stretch
The first thing is to find a chair or any other object that you have on hand that can help you maintain your balance. Then bend one of your legs back and hold the foot with one of your hands, keeping it more or less at the height of your buttocks. Pull it until you notice that the heel rubs against the gluteus here you should be noticing how the quadriceps stretch. When you finish, go on to stretch the other leg.
This stretch, as you have seen, helps you increase flexibility in both the quadriceps and the knees.
3. Fence stretch
It’s called that because you can do it standing and leaning on a fence. However, it is an exercise that you can also do sitting on the floor, using the usual mat. Choose the option that is most comfortable for you and start doing these movements.
Leave one leg back and stretch the other forward, without bending the knee. The next step is to lean your body forward, from the hips. The goal is for your abdomen to be as close to the knee as possible. You should also reach Take your foot with your hands, stretching it towards you. Continue with the other leg when you finish.
If you are a beginner, it is easy for you to tend to bend your knee. Try to avoid it and go as far as you can. Surely every day you can go a little further.
4. Calf stretch
This is a fairly complete exercise that helps you increase the flexibility of your legs. Plus, it’s not too difficult, so it’s perfect if you’re just starting out.
To do this you need to be leaning against a wall or wall. standing, Put one leg forward and form a 90 degree angle. while keeping the other leg fully extended. Then you will have to rest your hands on the wall and take your back legs further and further back, until you feel the pressure on your calves. All you have to do is Keep your back straight, a 90-degree angle with one leg, and stretch the other more and more without taking your foot off the ground. As we said in the previous exercise, don’t worry if you can’t push much at first. You just have to be constant to notice the evolution.
5. Hamstring Stretch
Let’s finish your training routine with a hamstring exercise. This will increase elasticity and eliminate that annoying feeling of stiffness.
you have to Stand up and put your legs straight. Then go down, always keeping your back straight, without bending your knees. The goal is to touch your feet with your hands, but go as far as you can and try to go a little further every day. Do this movement first forward and then to the sides.
The final conclusions
These have been some leg flexibility exercises that you can do to improve elasticity. Nowadays there are many sedentary jobs that are not the best for our physical condition. Stiffness ends up taking over us at the end of the day after spending eight hours sitting. That’s why it’s important to do what you can to increase flexibility. These 12 stretches to do in the office can be of good help. Also, always keep in mind that being flexible helps you suffer fewer injuries.
As you see, the leg flexibility exercises that we have proposed are not very difficult. You just have to be patient and strive to achieve a better result every day. We are sure you will succeed.
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