Leg Stretches

Everyone today has a thing for 'fitness' and everyone wants to be fit, healthy and strong. This is understood from the increase in gymnasiums all around the world. But do you know that there are certain exercises and stretches you can even do at home without anybody's help? Let's take stretches of the legs for example. There are so many types of stretching exercises and techniques, that we don't even know of. Listed below, are leg stretches for flexibility, for runners, and for shin splints. Though these stretches are commonly exercised and recommended, it is always advisable to consult your doctor or trainer before starting them as a routine. Let's take a look at them.

List of Leg Stretches

For Flexibility:

Calf Stretch
Calf and thigh stretches are very important to increase the flexibility. This calf stretch is one of the most basic leg stretches for flexibility. Sit on a chair in a relaxed position. Take a belt or some cloth and with its two ends in your each hand, put your foot in between. Do this continuously in a sitting position. Pull your foot towards your body with the help of the cloth at the same time push the cloth ahead with your foot applying opposite force. The foot in the belt should be half a feet straight ahead from the other one. Now slowly, lift this leg up so it comes in level with the chair's seat. Hold it for 5 and put it down. Do this 10 times alternately with each leg.

Glute Stretch
Now we know enough about glute exercises to know that there are many glute stretches, all of them equally effective. However, you can try this one to increase your flexibility. Lie down on an exercise mat and keep your body straight on the floor, even your leg. Now slowly, lift your legs up from your knees with your feet on lying straight on the floor. Cross one leg on the other like you would if sitting on a chair. Hold the leg that is still on the floor from under the knee and pull towards yourself. Hold for a count of 5 and repeat 10 times alternately.

Hamstring Stretch
Though there are many stretches you can resort to, to stretch your hamstrings, let's see the most basic one. Lie down on your back and see keep your legs straight on the floor as well without bending your knees. Now slowly, start lifting your leg up to a level where you can no longer take it higher without bending your knees. Hold it there for 5 counts and repeat 10 times. You can also use a towel or cloth to hold your leg from the foot. This stretch is usually recommended before performing groin stretches.

For Runners:

Wall Stretches
Though there are many stretching exercises for runners, we need to start with the simplest as they work as warm up exercises for your body. Stand at a distance of approximately 3 feet from a wall (facing the wall). Now lean forward and place your hands on the wall. Bend your knees a little and lean your hips forward. This will stretch your calves. One more stretch in this category can be done to bend your back forward from the position of the last stretch. Take one foot a little ahead and lift the toes to stretch the muscles. You can do both these stretches for 10 counts.

Quadriceps
Though there are many quadriceps stretches, we are going to see the most basic one to start with. Once you feel comfortable with this one and see a little improvement in your flexibility, you can go ahead with the rest. Kneel down on your knees and make sure your back is straight and not leaning forward or backward. Keep your arms at your side and keep them firm. Now slowly, lean backward till you can feel the pull. Do not bend while doing this stretch and keep your backs straight.

The Complete Stretch!
This stretch will help you in stretching your entire leg so pay attention. Stand at a distance of 2 feet from the wall and place your right hand on the wall for support. Slowly, lean forward and lift your right leg to the buttocks and hold it there with your left hand. Pull it towards the body to a distance where you feel comfortable. Hold it there for 5 counts and repeat for both the legs. In the beginning, start with only one set. Apart from hamstring stretches for runners, these probably work the best.

For Shin Splints:

Toe Circles
This might seem like a very simple and basic stretch, but it works wonders. This stretch can be done in the sleeping or sitting positions but it is recommended to do it in a sleeping position. Lie down with your legs lying straight on the floor. Slowly, start making circles (rotations) with your toes. Stretch your toes as far as possible to feel the stretch better. Make 10 circles in slow motion and then move on to the next leg.

Stretch the Calf!
Basically for shin splints, any of the calf stretches will work wonderfully. However, let us start with the most common and basic one so as to not put a lot of pressure suddenly. This will help in reducing the tension in the lower leg and will make the muscles more movement efficient. Step up on a step or a sort of a box and lower your leg downwards slowly. Hold that position for 5 counts and repeat 10 times. Exchange legs and perform 2 sets.

Side Leg Lean
Stand perpendicular to a wall with your one hand placed on the wall for support. Suppose your right hand is on the wall, then place the left leg behind your right and bend towards the wall. If you feel a stretch near your shin in the lower leg it means you are performing this stretch the right way. Remember to stretch only till a point where you are comfortable.

Now that you have enough knowledge of different types of leg stretches, it's time you start performing them. Though these stretches are a very simple form of exercise, help a lot in strengthening your leg muscles and making them more flexible. Do not forget to consult your doctor or your trainer before starting these leg exercises as a routine.