What do you do to develop and maintain optimal fitness? If, like others, your answer is also aerobics and strength training, then let me make some amendments. Stretching is one of the most effective components of a fitness regime.
Some misconceptions related to stretching, like that extension causes muscle injury or that we need stretching only for tight muscles. But this is not true because stretching is vital in improving overall body health.
Stretching has a significant role in physical therapy treatment. You can efficiently perform at-home gym stretching exercises to relax tight muscles. You can also use a massage ball spiky for releasing tightness. But stretching is beyond relaxation. Let's see how?
What is Leg Stretches?
Leg stretches are a technique to lengthen the muscles of the leg. It targets the large muscles, especially the glutes, quadriceps, hamstrings, and calf. As these muscles are involved in walking, running, and jumping.
Stretching the legs before going to the gym or sports helps to reduce the chances of tendon and ligament injury. It also minimizes the risk of sprain and strain as it increases the range of motion. You can stretch the muscles under the supervision of an instructor.
Home gym leg stretching exercises also help to ease the pain. But always focus on which muscles want to stretch; stretching them right is very important. You can perform stretching at least three times a week to increase flexibility and ease the pain.
What is the benefit of leg stretches?
Have you ever seen your little paw friend stretch her legs after waking up and wondered why she did that? The answer is quite simple; she feels relaxed within a few seconds. Stretching plays the same role in the human body.
The benefits of leg stretching include the following:
Provide Relaxation:
Stretching is a natural stress reliever as it helps to lower blood pressure and improves artery functions. After a vigorous workout, stretching exercises help to cool down the body, reducing the chances of soreness and swelling.
Improve blood circulation:
Stretching exercises help improve blood circulation, which delivers a nutrient-rich blood supply to the muscles. It also helps to eliminate waste byproducts from the body tissues which cause problems.
Increase mobility and flexibility:
Flexibility means an increase in the length of muscles. Stretching helps to improve the mobility and flexibility of the joints. When the joints become stiff, stretching them will help to ease discomfort. Stretching increases flexibility with growing age.
Ease pain:
One of the most significant benefits of stretching is that it reduces pain. When muscles become tight, they become painful, radiating toward the lower back. Stretching for a few seconds helps relieve tightness and ease pain.
What stretching is good for legs?
Leg stretching is best for easing pain and increasing flexibility and mobility. Stretching helps to lose tight muscles. You can also use a massage ball spiky to loosen the tightening muscles before stretching, which eases pain.
There are two types of stretching: static and dynamic.
Dynamic Stretching:
When you perform a controlled movement in a specific position, it prepares the muscles for vigorous activity. It is performed before grueling work out as it increases the temperature and decreases the stiffness of muscles and soft tissues. It includes:
Leg swing
Torso twist
Walking lunges
Static Stretching:
When you move a muscle to a maximum range of motion, it is called static stretching. It is used after a workout to reduce the chance of injury and soreness and improve flexibility. It includes
Quads Stretch
Hamstring Stretch
So you can do stretching depending upon the needs of your body. Static stretching is also suitable for maintaining an overall healthy body.
Easy leg stretches you can do anywhere.
Stretching your legs after a long hectic day is a good idea. You can perform these exercises anytime, anywhere. It not only eases your pain but also reduces swelling. You also do stretching as a warm-up or cool-down, which helps prevent soreness and injury.
You can perform home gym stretching exercises. Stretching also increases the flexibility and mobility of the joint. This helps to move, walk or even run pain-free. Some simple leg stretches that you can do anywhere are:
Calf stretch:
Calf stretch is one of the finest ways to ease leg pain. Sit on the floor with your legs outstretched in front of you. Gently pull the foot towards you. Hold it for a few seconds, and then relax. Repeat it four times a day.
Knee to chest stretch:
Knee-to-chest exercises help to reduce tightness in your leg and back muscles. Lie on your back with extended legs. Bring your knees to your chest, hold them there for a few seconds, and relax. Repeat it four times a day
Hamstring Stretch:
The hamstrings are two joint muscles. Their stretching helps to provide mobility. Lie on the table with the hip of the table. Hold one knee with the chest while putting pressure on the other leg by moving backward. Hold it for a few seconds and relax. Repeat it four times a day
Quads stretch:
The quadriceps are the primary muscle of a leg. Their stretching helps to reduce leg aches. Lie on your stomach and try to lift your one leg backward; this gives stretch to the quads. Hold it for a few seconds, and then relax. Repeat four times a day.
Inner Thigh stretch:
Inner thigh muscles stabilize your knee and hip joints and tone up the muscles. Stand with a wide stance and bend your one knee as you shift the whole body weight to that side until you feel a stretch on the inner thigh. Hold it for a few seconds and turn it to the other side.
Final Verdict
Leg stretches help to increase the flexibility and mobility of leg muscles. There are many stretches, but stretching the calf, glutes, quads, hams, and inner thigh is essential. You can perform these stretches at home, and you can also use physio tools for them.
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