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Leg Stretches

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Exercise

Part of the body stretched

Thigh Stretch Lying

Quadriceps

Hamstring Stretch - Lying

Hamstring
Glute Stretch - lying Buttocks
Adductor Stretch Inner Thighs
Calf Stretch Calf Muscles
Hamstring Stretch - Standing Hamstrings
Glute Stretch Sitting Buttocks

Quads stretch


Body Part Stretched:
  Quadriceps

Instructions:

  • Lie on your front with one arm rest out in front of you and one to the side. 
  • Bend at the knee bringing the ankle to come in contact with the hand down by your side 
  • Avoid placing too much pressure on the ankle joint 
  • Hold the ankle so that a stretch is felt in the thigh. 
  • Do not allow knee to flare outward to side 
  • Alterate side 
Hamstring Stretch Lying


Body Part Stretched:   
Hamstrings

Instructions:

  • Lie on your back, keeping the back flat and your eyes focused upward. 
  • Grasp the back of one thigh with both your hands with leg bent. 
  • Then slowly straighten your knee until a stretch is felt down the back of the leg. 
  • Hold the position for between 15-20 seconds 
  • Alternate Leg 
GLute Stretch Lying


Body Part Stretched:
Glutes (buttock)


Instructions:

  • Lying on your back, cross your legs just as you might while sitting in a chair. 
  • Grasping the "under" leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips. 
  • Hold the position for between 15-20 seconds 
  • Alternate Leg 
Adductor Stretch


Body Part Stretched:
Adductor Muslces
 

Instructions:

  • Lie down on the mat with your knees bent and the soles of your feet together 
  • Place your hands on your ankles and rest your elbows on the inside of your knees, 
  • Gently push your knees down towards the floor with your elbows until you feel the stretch 
  • Hold the position for between 15-20 seconds 
 Calf Stretch


Body Part Stretched:
   Calf Muscles

Instructions:

  • Stand up with the shoulders back and arms down by yourside. 
  • Take one leg and take a step back keeping the limb straight 
  • At the same time bend the knee of the front leg. 
  • Keep feet in alignment 
  • It's important all the back foot is contact with floor 
  • Lunge slightly to feel the stretch 
 Hamsting Stretch Standing


Body Part Stretched:
   Hamstrings

Instructions:

  • Stand tall with your back straight
  • Slowly place your right leg out infront of the body placing the sole of the foot onto the floor
  • Lean forward from your hips, and rest both palms on top of your left thigh for balance and support.
  • Keep your shoulders down and relaxed; don’t round your lower back.
  • You should feel a mild pull gradually spread through the back of your right leg.

 Glutes Stretch Sitting


Body Part Stretched:
   Glutes (buttock)

Instructions:

  • Sit on the floor with your legs straight. Bend your right knee up, and place your right foot on the outside of your left knee.
  • Use both hands to slowly push your knee further towards your left (the opposite) shoulder. Keep your back straight.
  • Feel the stretch in your right glutes.
  • Repeat by switching legs.

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