Do these exercises every day and your legs will forget about pain and fatigue.
This effective leg complex can be performed every day, it is safe if you follow the instructions. Stretching by itself will make it possible to quickly normalize blood circulation and tone the muscles of the legs.
Toe stretching exercise
Very good leg stretch. This position helps to stretch the knees, ankles and quadriceps. In addition, by stretching your toes, you relax the calf muscles, which are then much easier to stretch.
Performing an exercise for the legs, you can not spread your feet to the sides. Turning the shins and feet out, you can cause excessive tension on the ligaments of the inner side of the knee.
Caution: if you have or had problems with your knee joints, be very carefuls, sitting down on bent legs.
Do it slowly and carefully monitor your feelings. If you feel pain, immediately stop stretching.
Most women in this position almost do not feel stretching. But for people with stiff joints, especially men, this position serves as an indicator of the stiffness of the ankle.
If, taking this position, you feel a lot of tension, lean on your hands, placed at the knees, and lean forward slightly. Find a position that you can sustain without pain for 20-30 seconds.
If you have a stiff ankle, try not to strain it. Regular stretch marks will bring positive results. HAfter a few weeks, you will notice obvious shifts towards increased flexibility of the ankle joints.
To stretch your toes and fascia of the sole of the foot, sit on your heels, pointing your toes under you (see the figure above). Lean forward with your arms outstretched to maintain balance and control the load. If you want to strengthen the stretch, slowly lean back until you are satisfied with the result.
Hold only those positions in which you feel comfortable and can control stress. Keep a light stretch for 5-10 seconds.
Be careful. The tension in this part of the foot and in the fingers may be too much. Be patient.
During regular workouts, gradually accustom the body to increase the load. After this stretch, return to the sitting position with outstretched toes.
Exercise for Achilles tendons and ankle joints
Place one foot so that your fingers are near or parallel to the knee of the leg on which you are sitting. Tear off the heel of the exposed foot 1-2 cm from the floor. Then lower it to the floor, leaning on your thigh (just above the knee) with your chest and shoulder.
The task is not to press the heel to the floor, but only to use the pressure of the shoulder on the thigh to smoothly stretch the Achilles tendon.
Be careful. Achilles tendon can be stretched only with very light effort. Keep stretching for 5-10 seconds.
As we get older, or after a long period of inactivity, we again begin active physical activity, the muscles of the lower leg, ankle joints and arches of the feet experience a strong overstrain.
One way to reduce or relieve pain and inflammation that occurs with increased loads is to regularly stretch before and after training.
If you have or have had problems with your knees, be especially careful. In no case do not stretch to acute pain. Changing the degree of load, find the optimal position for stretching.
To stretch the muscles of the front of the hip belt, extend one leg forward so that the knee is directly above the ankle. The knee of the other leg should be pressed to the floor. Now, without changing the position of the knee on the floor and the knee of the leg extended forward, lower the pelvis down to create a slight stretch. Hold for 15-20 seconds.
You should feel a stretch in the front of the hip belt and possibly in the back muscles of the thigh and muscles of the inguinal region.
Stretching for 10-20 minutes in the evenings is a great way to increase muscle tone and guarantee good health the next morning.. If you know your stiff areas, stretch them before bedtime (or while watching TV), and estimate the difference in the morning.
Do not put your knee in front of the ankle. This situation makes it difficult to properly stretch the legs and hip belt. The greater the distance between the knee of the leg laid back and the heel of the leg extended forward, the easier it is to stretch the muscles of the legs and the lateral surface of the pelvis.
Exercises for the legs - sparing option
Slowly turn the left side of the pelvis inward to change the stretch area. Even the slightest change in the angle of inclination of the pelvis will allow you to stretch different adjacent areas of the body. Hold a light stretch for 10-20 seconds. Stretch both legs.
This is a great exercise for the hip joints, lower back, and groin. To stretch your neck and upper back at the same time, you can look over your shoulder or back.
The previous exercise can be adapted to stretch the inside of the thigh. Bend the leg back at the knee so that the foot is brought to the central axis of the body. Thus, the leg will be bent at the knee joint at an angle of 90 °.
Now tear your shoulder from the other knee and move your hands on the floor closer to each other. Lower your pelvis down to stretch the muscles of your inner thigh (inguinal region). The knee set back and the foot extended forward should remain in place.
Make sure that the raised knee is located exactly above the ankle. Hold a light stretch for 10-15 seconds. Repeat for the other side the same.
Great Exercise to Develop Hip Joint Flexibility
Holding the knee extended forward directly above the ankle joint, transfer the body weight to the base of the fingers and toes of the legs laid back (see figure). Hold a light stretch with your legs almost straightened for 15-20 seconds.
To create the necessary load, try lowering the pelvis down. Use your hands to maintain balance.
This exercise stretches the groin, hind muscles of the thigh and the hip joint, and in some people, the hamstrings of the legs laid back as well. Repeat for the other leg.
Another option involves the smooth lowering of the torso to the inside of the knee of the leg extended forward (see figure). Keep a nice stretch for 15-20 seconds.
In addition, by straightening the torso, as shown in the following two figures, you can stretch the pelvic area.
Start by pushing one leg forward so that its ankle is directly below the knee. The knee of the other leg rests freely on the floor. Fold your palms on your hip just above your knee. To stretch the front of the pelvis and hips, straighten your arms to keep your torso upright and simultaneously lower your pelvis down.
This is a great stretch for the front of the hip belt, which is also useful for the lower back. Hold for 10-15 seconds. Repeat the same for the other side.
Use the same technique as in the previous exercise, only this time tear off the knee of the leg laid back and lean on the front of the foot, partially straightening the leg. This stretching further contributes to the development of flexibility of the hip belt. Hold for 10-15 seconds. Repeat the same for the other side.
In this position, you will have to simultaneously hold the stretch and maintain balance. As in the previous exercise, lower your pelvis down and keep your torso upright.
Exercise Diagram for Legs
Perform these exercises in this order as a single complex. Published by econet.ru.
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Why is it necessary to stretch?
Stretching muscles, and in particular, the muscles of the legs is very useful and carries a number of positive effects:
- Joint flexibility - stretching does not allow muscles to shorten under the action of a force load.
- Faster Recovery - Performing stretching exercises after training contributes to faster muscle recovery (15-25%).
- Increased muscle strength - Stretching helps to increase the contractility of muscles, which directly affects their strength potential.
- Muscle Growth Acceleration - Stretching the working muscle is one of the factors of its growth.
- Muscle relaxation - performing stretching exercises on the muscle contributes to its relaxation and relaxation.
How to stretch leg muscles?
Exercises for stretching the muscles of the legs involve performing stretching exercises on individual parts of the legs, namely, the quadriceps, biceps of the thighs and calf muscles.
Universal stretching exercises for these muscle groups, as well as video on their implementation can be found in the relevant articles: