what is the best Stretching of the legs
what is the best Stretching of the legs ?Do you have heavy legs after a long day of work? You have just run 10 kms and your muscles are stiff? Performing targeted muscle stretches can help you regain light, flexible and toned legs. Today we offer 4 leg stretching exercises to relax quadriceps, hamstrings, adductors and calves.
Quadriceps stretching
The quadriceps is the muscle located on the top of the thigh. Its main action is the extension of the leg on the thigh.
INSTRUCTIONS FOR A GOOD QUADRICEPS STRETCH
Standing, back straight, grab your foot by the ankle and then bring the heel back to the buttock. For more effect, squeeze the buttocks and orient the knee backwards, without leaning forward. Hold for 20 to 30 seconds and change legs, then repeat this quadriceps stretching exercise several times until you feel the benefits.
Hamstring stretching
The hamstrings are the muscles located at the back of the thigh. Their main action is the flexion of the leg on the thigh.
INSTRUCTIONS FOR A GOOD STRETCHING OF THE HAMSTRINGS
Standing, put your heel on a chair, leg outstretched, then lean your bust forward and go get your toe. Hold for 20 to 30 seconds and change legs, then repeat this hamstring stretching exercise several times until you feel the benefits.
Adductor stretching
The adductor of the leg is the muscle located on the inside of the thigh. Its main action is, as its name suggests, the adduction of the leg.
INSTRUCTIONS FOR A GOOD STRETCHING OF THE ADDUCTORS
Sitting on a chair, legs apart facing the backrest, bring your pelvis as close as possible by spreading your knees. Hold for 20 to 30 seconds and then repeat this adductor stretching exercise several times until you feel the benefits.
Calf stretching
The calves (triceps sural) are themuscles of the legs. They participate in theflexion and extension movements of the ankle.
INSTRUCTIONS FOR A GOOD CALF STRETCH
Leaning against a wall, stretch one leg backwards (about 1 meter), then tucked the pelvis inwards without taking off the heel. Hold for 20 to 30 seconds and change legs, then repeat this calf stretching exercise several times until you feel the benefits.
These leg stretching exercises can be performed after sports training,squat exercises,front lunge, or other exercises to strengthen the legs (see here), but also simply during the day for the purpose of relaxation.
The leg stretching exercises proposed here are passive stretches, other methods, such as activo dynamic stretches can also be performed before an effort.
