3 Best & Easy Stretching Exercise For Legs

Human leg, in general sense is described as lower part of the body. It includes foot, knee, thigh and even the hip. Although according to human anatomy knee to ankle is known as crus but in general terms when the term leg is used we understands from hip to feet.

Legs are used for standing. Upper part of body is relied on legs only. Means the burden of upper part of body is bore by the legs. It is the only part of body which is responsible for the movement of the body. It means mobility of the body is fully dependent on the legs only. This is the reason why our legs should be very strong. If a person’s leg is not strong then he may not execute all his works properly. Walking and running is the inevitable part of our life without which there will be a lot missing in life. Physical appearance also depends very much on legs only. Just observe cartoon characters. The very common thing we will notice is that their legs are very thin. From this we can conclude that for good physical appearance depends on strong legs also.





STRUCTURE OF HUMAN LEGS



In the human body, there are many parts of leg. All parts of the leg have a different function specifically. The leg of the human body is a complicated type of machinery. It can only do its job through the complicated interaction of the different parts. Every single part of a human leg is made by its own self component parts. The bones grant the rigid structure. The Muscle provides ambulatory power and the tendons and ligaments ties all the things up together.


PARTS OF LEG


Upper Leg

Lower Leg

Leg Anatomy Centers Ankle



THE UPPER LEGS


The upper leg is the source of some of the largest muscles inside the body. It is one of the most important parts of leg. These muscles provide power to humans for propelling themselves when they walk or jump in an upright position. The muscles of the leg are typically divided into three main groups. The glutes include the muscles that attach to the hip joint and rotate it.

In the front of the leg, four large muscles are present that are the quadriceps. The back portion of the thigh includes the three muscles that are called the hamstrings. All of these muscles are anchored throughout the largest bone present in the human body known as the femur. Connective tissue present above and below the femur connects it to the pelvis and the lower leg for making the hip and knee joints.



THE LOWER LEG


The lower leg has a structure by two bones. The larger bone we refer to as the tibia and is present in front of the lower leg. Moreover, the fibula is the smaller bone that goes towards the back part of the leg. The primary cells in this area are termed as the calf. And the calf is actually a group of various individual muscles. The prominent, easily seen muscle on the backside of the leg, we refer to as gastrocnemius.



THE LEG ANATOMY CENTRE


The knee joint is present where the two most important parts of leg that are femur and tibia come together. The kneecap to which we also call patella covers up the forward-facing aspect of the joint. And the two major ligaments create the stabilizing force inside the knee. The anterior cruciate ligament helps the knee to be stable while it rotates. And it also anchors the femur so it can’t slide it back against the tibia. The posterior cruciate ligament is another kind of stabilizer. It combines with the anterior ligament for ensuring the femur and the tibia don’t slide against each other in a way they never intended to.


ANKLE


The ankle is the joint of the connection between the lower portion of the foot and also the leg. It is a series of seven ligaments from a connection around the ankle. Behind the ankle and connecting the foot to the rear side of the leg is known as the Achilles tendon. It is the largest tendon of the parts of leg. And it is also critical to the walking process. Injuries to the Achilles tendon are very serious.



STRUCTURE OF ANKLE


In human anatomy, the lower leg is that part of the lower limb that lies between the ankle and the knee. The thigh is between the knee and the hip and makes the rest of the lower limb. The word lower extremity or lower limb comes in use for describing all of the whole legs. We refer to the leg from the knee to the ankle as crus. The calf is the backside portion and the tibia or the shinbone together make up the front portion of the lower leg.



BENEFITS OF STRETCHING


There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and many more described below


1. Increases your flexibility

Flexibility is something which allows us to attain the utmost level of our muscles. Our body is designed as if we’ll not develop ourselves to reach that utmost point then automatically after sometime we’ll not be able to attain that position. And it may affect very badly our day to day life. Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.


2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion. One study trusted source found that both static and dynamic stretching are effective when it comes to increasing range of motion, although Proprioceptive Neuromuscular Facilitation (PNF)-type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains.


3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles trusted source for the activity. It may also help improve your performance in an athletic event or exercise.


4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your Circulation Trusted Source. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).


5. Improves your posture

Muscle imbalances are common and can lead to poor posture. One Study Trusted Source found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.


6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.


7. Is great for stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.


8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.


9. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.



WAYS OF STRETCHING LEGS


There are mainly four leg stretches (Although there are many more subcategories) recommended by experts to improve flexibility and reduce the risk of injury.

Quad Stretch

- Stand with your side to the wall, placing a hand on the wall for balance. - Hold your outside foot with your outside hand and lift the foot up toward your rear end, keeping your thighs and knees together. - You should feel a gentle to moderate stretch in the front of the thigh. - Hold for a cycle of relaxation breathing, then do the same for the other foot.


Hamstring/Calf Stretch

Hamstrings are the muscles along the back of your upper leg, running from the thigh to the knee. They help you to bend your knee and move your hip. These muscles are used when you’re playing sports or running.Your calf muscles are along the back of your lower leg. They help move your heel during activities such as walking, running, or jumping.

To stretch both muscle groups together:

- Place your right foot in front of you. - Hinge at the waist to lean your torso forward toward the extended right leg, and bend your supporting knee. - Slowly flex your right ankle so that your toes are pulling up toward your body. - Hold for a cycle of relaxation breathing and then repeat with the left foot.


Inner Thigh Stretch

Inner thigh muscles help to stabilize your hip and knee joints. Exercises that focus on working inner thighs are often recommended to tone and strengthen the legs.

To stretch your inner thighs:

- Stand with a very wide stance. - Bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh. - Hold for a cycle of relaxation breathing, then shift your weight to the other side and repeat with the left leg.


Supine Leg Stretch

This stretch works your lower back, hamstring, calf, and ankle. All of these areas are used in your daily activities, and while running or biking.

To perform this stretch:

- Lie on your back with your knees bent and your feet flat on the floor. - Bend one knee and hug it into your body. - Slowly kick that leg up toward the ceiling, straightening it and pulling it toward the torso until tension is felt behind the leg. - Point and flex the foot 3 times and perform 3 ankle circles in each direction. - Lower the leg and repeat with the opposite leg.




DANGERS/EFFECTS OF OVERSTRETCHING



When a muscle is being lengthened, it’s not just the actual muscle cells being elongated, but also the fascia or connective tissues that surround, encase and penetrate throughout the muscle. These connective tissues comprise 30 percent of the bulk of a muscle. When we stretch a muscle, upwards of 40 percent of the actual stretch is coming from the elongation of its fascia! With too much stretching, the fascial tissues lose their ability to recoil and the inherent elasticity of these connective tissues disintegrates and becomes less functional as a result.


Connective tissues are full of nerves and blood vessels that help supply the muscles with nourishment. Fascia is also loaded with collagen and elastin molecules that help provide anchors for motion and cushions of protection for the muscle cells. If tissues are chronically overstretched, the muscles also become more vulnerable and under siege from the constant stretching. Muscles (and the soft tissues surrounding them, including tendons and ligaments) develop painful “micro-tears.”




Muscle Cramps


Muscle cramps are sudden, involuntary contractions that occur in various muscles. These contractions are often painful and can affect different muscle groups. Commonly affected muscles include those in the back of your lower leg, the back of your thigh, and the front of your thigh.

Causes of Muscle Cramps

Mainly muscle cramps result by overuse of muscles. This typically occurs while you are exercising. Most of the time stretching is useful for our body but in some cases when overstretching is done then some side effects such as muscle cramps occurs.


Working to keep your legs moving freely and fully can help you feel better about yourself, and it may help to prevent injuries. Be sure to visit your PT/trainer so you can learn the best way to stretch your legs. By taking a few minutes each day to perform these basic lower extremity stretches, you can help maximize your pain-free mobility.




3 BEST & EASY STRETCHING EXERCISE FOR LEGS



1.) HIP FLEXOR (LUNGES)


Well, hip flexor is quite very good exercise for your legs stretching. It makes your lunges muscle to stretch properly with right technique so that when you start your workout you won't feel any tightness in your legs.


HOW TO DO IT?


- Stand straight in lunging position

- Now spread your legs more to feel the stretch in your muscles.

- The gap between your legs should be more than usual lunges position.

- Hold the position for about 5 to 10 sec. on each side to get the full contraction.


NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW






2.) SPLIT


Splitting is one of the best exercises for the stretching of your legs. If you can do full split that's just awesome but if not than half split is really good stretching exercise for your legs.


HOW TO DO IT?


- Split your legs as much as possible.

- Hold the position for about 5 to 10 sec...

- Make sure while splitting your back is straight.


NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW






3.) QUADRICEP STRETCHES


Quadricep stretches is one of the best stretching exercise for your quadricep muscle. It is very important to stretch your quadricep muscle before doing workout because your quadricep muscle is the one which involves in many injuries alot.


HOW TO DO IT?


- Stand straight with your back straight.

- Now fold your leg from your knee & try to touch it to your hip.

- You can use your hand to press your leg so that your quadricep muscle stretches more.

- Hold the position for about 5 to 10 sec... & do the same for other side.


NOW TO MAKE IT UNDERSTAND BETTER, WATCH MY TUTORIAL DOWN BELOW



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MUSCLE BUILDING - CORE STRENGTH - DIET PLAN - STRETCHING

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