Thigh Stretches

Before you begin and end any workout, it is extremely essential to stretch the muscles in your body. More often than not, many people have chronically tight muscles, which they don't stretch even after finishing their exercises. As an integral part of your overall fitness, before a workout and after doing the warm ups and cool down, stretch the muscles for proper flexibility. The following exercises are commonly for the lower body, as thigh stretches concentrate on your quads, hamstrings, gluteus, calves, and hips.

Thigh Stretching Exercises

Any time you are doing the stretching exercises, the most important thing to watch out for is comfort. You need to feel good instead of feeling any pain or uneasiness during the stretches. These stretches help you relieve stress and muscle tension, along with improving blood circulation in the body.

Inner Thigh Stretch
Whether the inner thigh stretch is part of physical therapy or warming up for any sport, incorporate them in your daily workout routine for ultimate benefits.

1. To begin the first stretch, sit down on an exercise mat and spread your legs as far apart as possible. With your right hand extended over your right leg, incline forward towards the right side, so that you can touch your right toes or ankle. Hold the position for about 20-30 seconds and return to the starting position. Repeat on the left side.
2. To begin the second stretch, sit straight on the exercise mat and the soles of your feet touching each other (as if you're doing the namaste pose with your feet). Bring your feet closer to your body and rest your hands over the feet while applying gentle pressure on the thighs. Hold the position for about 20-30 seconds and release for a few seconds before you begin again.

Outer Thigh Stretch
The outer thighs stretches not only strengthen the muscles, but also protect them against strain, muscle pulls, and/or knee injury. Hold a proper posture throughout the stretch for better, effective results.

1. To begin the first stretch, stand in front of the wall and place your left hand against it. Cross your left foot behind your right foot. Bend your left ankle and lean into the wall. Hold the position while you count till 10. Release your hold and come back to the starting position. Repeat the stretch on the other side.
2. To begin the second stretch, sit on an exercise mat with your legs crossed. Lift your left leg, bend the knee, and place the left foot on the floor on the outside the right knee. The right leg will also be bent with the outer thigh placed on the floor. Keep the right hand on the left knee and the left hand behind you on the floor. Pull with the right hand so that you can stretch your outer thigh and count till 5. Release and come back to starting position; repeat on the other side.

Back of Thigh Stretch
Back thigh or hamstrings need special attention or else the muscles get stuck with the disappointing flab. You can also use an exercise band to make the stretch more intense.

1. To begin the first stretch, stand at the bottom of the steps and place your hands over your hips with your left leg on the first step. You can also use a stepper or any sort of incline to perform the stretch. Lift your left foot up but make sure to keep your left heel touching the floor. Lean forward till you can feel the stretch in your back thigh. Hold the position for about 20-30 seconds and return to starting position. Repeat with the other leg.
2. To begin the second stretch, place your left leg on a chair with your heel touching the seat. Keep your right leg far enough to give yourself complete control and balance. Flex your left foot, lean toward the left side, and touch your toes or ankle with the left hand. Hold the position for about 15-20 seconds and return to starting position. Repeat with the other leg.

These were specific stretches that should be followed religiously to keep your lower body strong, healthy, and flexible. To free yourself from tight, uncomfortable muscles in your lower body, these stretches can be performed any time of the day, whether you are at home or work.