How to stretch your thigh muscles How to stretch your legs after fitness

In addition to relieving muscle soreness and avoiding strain, long-term stretching of leg muscles can also help to shape beautiful lines. There are corresponding muscle stretching movements for the thighs and calves, so how should they be done specifically?

How to stretch the thigh muscles

Thigh muscle stretching is divided into stretching the front of the thigh, stretching the back of the thigh, stretching the inner and outer thighs, and stretching the buttocks. When stretching, you must be slow and not rush. Flexibility improvement is also gradual.

The front thigh stretch is as shown in the figure:

Stand with one hand supporting a fixed object, lift one leg in the air with the knee bent, grab the ankle with the same hand, bring it close to the hip and fold the thigh to stretch the muscles on the front of the thigh.

The posterior thigh stretch is as shown in the figure:

How to stretch your legs after working out

Here are some recommended static stretching exercises for your leg muscles:

1. Quadriceps stretch: First stand with your head up, chest out and back straight. Bend one leg at the knee and bring it close to the hip. Place the hand on the same side on the instep of the bent leg. Then use your hand to pull the leg backwards until you feel a noticeable stretch on the front of the thigh. Hold the stretching position for 10-20 seconds, then repeat on the other side.

2. Biceps femoris stretch: first stand, move the right heel forward and step on the ground, bend the left leg slightly, then bend over, place both hands on the right ankle, and keep the right leg straight, then bend the left leg slightly and continue to move downward with the body until there is a noticeable stretch on the back of the thigh, hold this position for 10-20 seconds, then repeat on the left side.

3. Calf stretch: find a step, place your right heel on the step, lean forward, grab the front of your right foot with your left hand, and transfer your center of gravity to your supporting leg. Place your right hand on your right thigh to maintain balance. Then use your left hand to pull the front of your right foot toward your body, and keep your knee straight until you feel a noticeable stretch in your calf. Maintain the stretching position for 10-20 seconds, then switch to the other side.

Leg stretching tips

1. Stable foundation. During the leg stretching process, the foundation is stable, and the big toe of the lower foot presses hard on the ground. In other words, the inner edge of the foot presses down hard.

2. Protect your knees. There are two aspects to protecting your knees. First, do not overextend your knees. Second, keep your knees and toes in the same direction. Both the upper leg and the lower leg should pay attention to these two issues.

3. The pelvis is straight. Here is the simplest way to judge whether the pelvis is straight. It is applicable to both positive pressure and lateral pressure. After getting into the right position, touch your hands to see if the buttocks on both sides are on the same horizontal plane. Adjust the buttocks and the pelvis will naturally be straight. If you don't know what it means to be on the same horizontal plane. When standing with your feet together, touch your buttocks on the same horizontal plane to feel it.

4. Keep your back stretched upward without arching your back or sagging your waist, especially in the leg stretching movement. During the positive pressure process, you should always extend your spine, first let your abdomen find your thighs, then let your chest find your knees, and finally let your face find your calves. Do not arch your back and let your forehead reach your legs first. When measuring pressure. Stretch both sides of your waist equally and then bend sideways. There should be no squeezing feeling on the bent side of your waist. Stretch more than bend sideways. Breathe fully. Open your chest upward. From the back, your buttocks and back are on the same plane, and from the front, your whole body is still on the same plane.