Leg stretching exercises at home. Leg stretching exercises: the benefits and harms of the complex. Performing the wall exercise

This effective leg complex can be performed every day, it is safe if everything is done according to the instructions. By itself, stretching will make it possible to quickly normalize blood circulation and tone the muscles of the legs.

An effective complex for legs

Toe extension exercise

Very good leg stretch. This position helps stretch the knees, ankle, and quadriceps. In addition, by stretching your toes, you relax the calf muscles, which are then much easier to stretch.

Performing the exercise for the legs, you can not spread the feet to the sides. By turning the lower legs and feet outward, you can cause excessive tension on the ligaments of the inside of the knee.

Caution: If you have or have had knee problems, be very careful s, sitting down on legs bent under him.

Do it slowly and pay close attention to how you feel. If you feel pain, stop stretching immediately.

Most women in this position almost do not feel the stretch. But for people with stiff joints, especially men, this position serves as an indicator of ankle stiffness.

If, as you take this position, you feel a strong tension, lean on your hands, placed at the level of your knees, and lean forward slightly. Find a position that you can stand without pain for 20-30 seconds.

If you have a stiff ankle, try not to overexert it. Regular stretching will bring positive results. H After a few weeks, you will notice clear changes in the direction of increasing the flexibility of the ankle joints.

Toe exercises

To stretch the toes and fascia of the sole of the foot, sit on your heels with your toes pointed underneath you.(see picture above). Lean on your arms outstretched forward to maintain balance and control the load. If you want to intensify the stretch, slowly lean back until you are satisfied with the result.

Hold only those positions in which you feel comfortable and can control tension. Hold a light stretch for 5-10 seconds.

Be careful. The tension in this part of the foot and in the toes may be too great. Be patient.

During regular training, gradually accustom the body to increasing the load. After this stretch, return to a sitting position with your toes extended.

Achilles Tendon and Ankle Exercise

Place one foot so that your toes are near or parallel to the knee of the leg you are sitting on. Lift the heel of the exposed leg 1-2 cm off the floor. Then lower it to the floor, leaning on the thigh (just above the knee) with the chest and shoulder.

The goal is not to press the heel to the floor, but only to use the pressure of the shoulder on the thigh to smoothly stretch the Achilles tendon area.

Be careful. The Achilles tendon can only be stretched with very light force. Hold the stretch for 5-10 seconds.

As we get older or resume active physical activities after a long period of inactivity, the muscles of the lower leg, ankle joints and arches of the feet experience a strong overstrain.

One way to reduce or relieve the pain and inflammation that comes with increased exertion is to stretch regularly before and after exercise.

If you have or have had knee problems, be especially careful. In no case do not stretch to the point of acute pain. By changing the degree of load, find the optimal position for stretching.

To stretch the muscles of the front of the hip girdle, push one leg forward so that the knee is directly above the ankle. The knee of the other leg should be pressed to the floor. Now, without changing the position of the knee on the floor and the knee of the extended leg, lower the pelvis down to create a slight stretch. Hold for 15-20 seconds.

You should feel a stretch in the front of your hips and possibly in your hamstrings and groin muscles.

Stretching for 10-20 minutes in the evening is a great way to tone up your muscles and ensure you feel good the next morning. If you know your tight areas, stretch them before bed (or while watching TV) and see the difference in the morning.

Don't put your knee in front of your ankle. This position makes it difficult to properly stretch the legs and hip girdle. The greater the distance between the knee of the retracted leg and the heel of the leg extended forward, the easier it is to stretch the muscles of the legs and the side of the pelvis.

Leg Exercises - Gentle Option

Slowly rotate the left side of your pelvis inward to change the area of ​​the stretch. Even the slightest change in the angle of the pelvis will allow you to stretch different adjacent areas of the body. Hold a light stretch for 10-20 seconds. Stretch both legs.

This is a great exercise for the hip joints, lower back and groin. To stretch your neck and upper back at the same time, you can look over your shoulder or back.

The previous exercise can be adapted to stretch the inner thigh. Bend the back leg at the knee so as to bring the foot to the central axis of the body. Thus, the leg will be bent at the knee joint at an angle of 90 °.

Now lift your shoulder off your other knee and move your hands on the floor closer together. Lower your pelvis down to stretch your inner thigh (groin) muscles. The knee pushed back and the foot advanced forward should remain in place.

Make sure that the raised knee is located exactly above the ankle. Hold a light stretch for 10-15 seconds. Repeat for the other side the same.

A great exercise for developing flexibility of the hip joints

Keeping the forward knee directly above the ankle joint, shift the weight of the body to the base of the fingers and toes of the backward foot (see fig.). Hold a light stretch with your leg almost straight for 15-20 seconds.

To create the necessary load, try to lower the pelvis down. Use your hands to keep your balance.

This exercise stretches the groin, hamstrings, and hips, and in some people, the hamstrings of the outstretched leg as well. Repeat for the other leg.

Another option involves a smooth lowering of the torso to the inside of the knee of the extended leg (see figure). Hold a pleasant stretch for 15-20 seconds.

In addition, by straightening the torso, as shown in the next two figures, you can stretch the pelvic region.

Start by placing one leg forward so that its ankle is directly under the knee. The knee of the other leg rests freely on the floor. Place the palms of your hands on your thigh just above the knee. To stretch the front of your pelvis and hips, straighten your arms to keep your torso upright and at the same time lower your pelvis down.

This is an excellent stretch for the front of the hip belt, which is also good for the lower back. Hold for 10-15 seconds. Repeat the same for the other side.

Use the same technique as in the previous exercise, only this time lift the knee of the back leg off the floor and lean on the front of the foot, partially straightening the leg. This stretch further contributes to the development of the flexibility of the hip girdle. Hold for 10-15 seconds. Repeat the same for the other side.

In this position, you will have to simultaneously hold the stretch and maintain balance. As in the previous exercise, lower your pelvis down and keep your torso upright.

LEG EXERCISE SCHEME

Perform these exercises in the order listed, as a single complex.published.

Have questions - ask them

P.S. And remember, just by changing your consciousness - together we change the world! © econet

Everyone wants to be flexible and plastic, but by nature this is not given to everyone. However, you can improve your stretch through exercise at any age. Many are especially interested in how to sit on the longitudinal and transverse twine. Today we will talk about stretching the legs.

What are the benefits of stretching for the body (stretching)

Proponents of stretching (from the English stretch - pull) are convinced that it benefits the body and is important not only to surprise others. Some are firmly convinced that there is no benefit from stretching. But how are things really?

The most important benefit of stretching is the noticeable improvement in flexibility. This can help you perform some strength exercises at full range, making them more effective.

Also, stretching has shown itself well as a rehabilitation practice for people, for example, suffering from pain in the neck or knees.

However, contrary to popular belief, stretching does not prevent injury if you do it before a workout.

In addition, studies have shown that stretching before the main workout can even reduce strength performance.

But after the main active workout, a little stretching is the time. This will help stretch and relax your body muscles and prevent or reduce post-workout pain.

Easy Beginner Leg Stretches

Static stretching shows the best efficiency and safety, since in these exercises the position is fixed and held for some time without any movement. Dynamic stretching can be more traumatic for ligaments and joints.

Many static stretching exercises are asanas (postures) from yoga. Let's get to know them.

No matter what stretching exercises we consider, they will be useful for both women and men.

There are a lot of variations of this exercise from the simplest to those that only professionals can do.

We start with the simplest option.

Technique:

1. We get on our knees and lower the pelvis on our heels.
2. We spread our knees to the sides as far as the current stretching capabilities allow.
3. We linger in this position.

If this position does not cause difficulties, we complicate the exercise.

Technique:

1. We get on all fours, spread our knees to the sides, as far as the current level of stretching allows.
2. After that, turn the legs so that the inner side of the lower leg lies on the floor. The legs are parallel to each other. Toes look to the side.
3. In this position, it is permissible to gently rock back and forth to deepen the stretch.

The goal is to place the inside of each thigh completely on the floor.

Another fairly simple, but no less effective version of the frog exercise is squatting.

Technique:

1. We squat down, feet at the width of the pelvis, socks look to the sides.
2. Lower yourself so that your thighs touch your calf muscles.
3. Make sure that your back is straight, try to scroll the tailbone a little back.
4. We bring our hands together, joining the palms, elbows rest on the inside of the knees.
5. Thus, it turns out that you push your knees to the sides with your elbows. If everything is correct, you will feel a stretch in your inner thigh.

These exercise options, with regular exercises, will allow you to sit on the transverse twine.

There are more specific variants of the "frog".

Advanced Frog Pose

In this variation, the task is to put your feet on the floor. Of course, this option is only suitable for advanced with a good level of stretching.

To get started, you need to practice.

Technique:

1. Lie down on your stomach, stretch both legs.
2. Raise the body with an inhale.
3. We bend one leg at the knee and pull it to the buttock of the same name.
4. We grab the foot with the same hand and gently begin to press to the floor.
5. We do the same with the second leg.

And gradually we try to perform the exercise with both legs at once.

Side lunges for beginners

Another fairly good exercise for stretching the inner thigh muscles is side lunges.

Technique:

1. We stand straight, the back is even, the gaze is directed forward.
2. Feet are about shoulder width apart.
3. We take a wide step to the side and bend the leg at the knee.
4. The knee should not go beyond the toe.
5. We bend the body to the leg and touch the floor with our hands.
6. In this position, you need to linger for 30-60 seconds and repeat on the second leg.

Butterfly pose - gymnastics not only for women, but also for men

Another borrowed yoga exercise for the inner thigh is the butterfly pose.

In fact, doing it yourself is ineffective, because it is not possible to exert the necessary pressure on the legs. It is worth asking someone to gently press on your hips for the best impact.

Technique:

1. We sit on the floor with a straight back.
2. We pull the legs towards us as far as possible, and connect the feet.
3. Grasp your feet with your palms and pull them towards you, while trying to put your hips on the floor.

When the level of stretching becomes better, you can tilt the body forward from this position and try to reach the floor with your forehead.

Stretching from a sitting position - develop muscle flexibility

Sitting tilts are difficult for those who have a stretch that is not very good. It is easier to do standing bends. But it is an effective exercise and should not be discounted.

1. We sit on the buttocks, stretch our legs - this is the starting position.
2. Try to keep your back straight in this position. If the stretch is not very good, you will already feel a stretch under the knee.
3. Place your palms next to you and rest them on the floor as if you want to push off, trying to tilt your body forward. Pull your toes towards you. Stay in this position for a while.

   
   

4. Now stretch your body towards your legs.

   
   

5. If this is easy for you, put your chest and stomach on your hips and stay in this position for 20-30 seconds.

   
   

6. After that, return to the starting position, pull one leg towards you so that it rests its foot on the inside of the other leg, and the knee looks to the side, and stretch again, leaning forward. Grab your outstretched leg with your hand. Stay in this position.

   
   

7. If possible, you can lie on your stomach on an outstretched leg.

   
   

8. Repeat the same on the other leg and return to the starting position.
9. Now spread your legs to the sides as far as the stretch allows you and tilt the body forward.
10. If it turns out well, we try to lower the body to the floor between the legs.

    
    

11. If it doesn’t work out very well, you can put your hands on the palms behind and gently push yourself forward.
12. We linger in the slope for 20-30 seconds and straighten up.
13. Now we stretch the body not to the center, but to the right leg, also trying to lie on it with the stomach.

    
    

14. After that, change the leg.
15. We straighten our back and begin to stretch not with our stomach to the leg, but sideways. The task is to wrap your hand around your foot.

    
    

16. We change the leg.

You can perform 2-3 such circles to more effectively stretch the ligaments and muscles.

It is best to do these physical exercises either in pairs, as a joint stretch, or with someone else to help you stretch.

Stretching from a standing position is also suitable for an unprepared person

Stretching while standing is usually easier and more comfortable even for an unprepared person with not very good flexibility, so it's better to start stretching while standing, and then move on to other exercises.

1. Let's get straight.
2. Take a deep breath and bend down with a round back. Relax and let your neck, head, arms and body be in a comfortable free state. Feel a gentle stretch in your spine and hold that position.

   
   

3. Take another breath and stretch your arms towards the floor, trying to place your entire palm on the floor.

   
   

4. Then clasp your knees and place your chest and belly on your hips.

   
   

5. If all else fails, put your hands on your shins and gently stretch in a comfortable position.

   
   

6. We straighten up, take a deep breath and repeat the whole circle again.
7. After that, we spread our legs wider than shoulders and lean forward to touch the floor with our fingers.

   

8. If you can, place your whole hand on the floor.
9. The important thing here is to strive to do everything with a straight back. Yes, with a rounded back you will be able to lean deeper, but as a result, the quality of the stretch will decrease.
10. A good stretching exercise from this position: we bend down until at least our fingers touch the floor and begin to rearrange our hands, as if stepping forward from the legs, and then returning to the legs.
11. Now we lean towards the right leg, also trying to stretch with a straight body.
12. We straighten up and repeat on the other leg.

Lunges - deep stretching

We looked mainly at exercises that stretch the inside of the thigh well. If performed regularly, they will help you sit on the transverse twine. Be careful if you have had or have any knee problems

For convenience, in the initial stages, you can put something under your leg so that it relaxes in this position, and does not strain

This exercise is also borrowed from yoga and helps well to stretch into a longitudinal twine.

Follow these tips and your workouts will become even more effective:

1. To get noticeable results, you need to stretch regularly. 3-4 times a week will be enough.
2. Stretching complex (suples) is better to do in the evening, not in the morning. The muscles have warmed up and stretched during the day, so it will be easier to perform the exercises.
3. You need to do at least 30 minutes. We hold each position from 15 seconds to 1 minute.
4. Before stretching, it is advisable to warm up the muscles: do swings, squat, otherwise you can pull the ligaments and muscles of the leg.
5. Static stretching is safer than dynamic stretching, but that doesn't mean you can't help yourself by rocking. However, here you need to understand the measure: there should not be sharp jerks with a large amplitude (watch the training video).
6. You should not feel a strong painful tension in the legs. You don't have to push for pain.
7. The most important thing is to try to relax in every position. It is only when you relax that the muscles begin to stretch.

If you are not a very flexible person by nature and are sure that it is too late for you to do stretching, and nothing will work out, this is a delusion. The older a person is, the longer it may take them to see visible results, but anyone can improve their flexibility.

Leg stretching is the stretching and lengthening of the limbs, with the help of which the desired level of flexibility, strength and muscle tone is achieved.

What is leg stretching, when and how to do it correctly

There are a lot of special complexes aimed at teaching the technique of correct and safe stretching, which allow a person to improve the overall mobility of the body and achieve the desired flexibility. Such exercises are recommended for all people, regardless of age, weight, gender and fitness level.

Stretching the legs should be performed only after the muscles are well warmed up. This will help running, jumping and other active movements. A person with good stretching boasts good joint mobility, excellent coordination, endurance, energy, and accelerated blood circulation.

Before you start stretching your legs, you need to learn a few tips on how to properly carry it out:

1. In no case should there be pain in the muscles, only a slight burning sensation.
2. It is always worth starting with the easiest and simplest exercises, especially for beginners.
3. We must not forget about safety.
4. In case of pain, be sure to consult a doctor.

Types and basic rules for stretching legs

The most common types of leg stretches for all types of sports activities are:

• active - involves the use of one's own efforts to stretch the legs;
• passive - stretching, which a partner helps to perform;
• dynamic - stretching performed until tension is felt in the muscles;
• ballistic - stretching based on jerks and springy exercises;
• static - the most common type of stretch, based on the fact that a person remains in one position for 20-60 seconds. This species received special approval from doctors.

Regardless of the level of physical fitness, it is worth adhering to certain rules for stretching the legs:

1. Before starting the exercise, be sure to warm up for at least 5 minutes.
2. Movements should be performed slowly, smoothly and accurately. No sudden movements, otherwise it is fraught with disastrous consequences.
3. The necessary muscles need to be relaxed, and in no case should they be strained.
4. Breathing is even: inhale through the nose and exhale through the mouth.
5. You can not strongly strain the muscles of the back and spine.
6. When the position of stretching the legs is reached, it is necessary to linger in this position for 20-60 seconds, depending on physical fitness.
7. To achieve good results, you need to exercise regularly.

Leg stretching exercises at home

These exercises for stretching the legs at home are suitable not only for those who want to gain flexibility and tighten muscles, they will especially be useful for those who have a sedentary or standing lifestyle.

It is imperative to learn the fact that stretching can only be started after warming up the muscles. If this is absent, then the muscles will not only not be stretched, but there is also a high probability of injury. If stretching exercises are performed in the morning, after waking up, then it will be useful to take a hot shower, which will raise the body temperature to the desired level. This method is not as effective as cardio, but still has a place to be. With regular exercise and compliance with all these rules, it is realistic to achieve tangible results in a very short time.

A set of stretching exercises for the legs - photo

We offer you another set of stretching for the legs in the photo.

Stretching exercises for the leg and foot muscles

Complex for the thigh and lower leg

Exercises for the hip area

For some reason, it is believed that stretching is the prerogative of women. But meanwhile, stretching is also useful for men. It helps to get the maximum effect from training, relieve fatigue and improve sexual health. We will tell you what stretching exercises should be performed by men.

Stretching the legs at home: exercises

Stretching is important for men. Feel free to do exercises after the main strength training: this is the way to beautiful relief and elastic muscles.

If you don't exercise, don't ignore stretching anyway. It affects endurance, joint health and reduces the risk of injury.

Stretching will help relieve any pain and improve your mood. Stretching is especially important for men who have a sedentary job.

Stretching the legs helps relieve tension in the pelvis, improves blood circulation and relieves back pain. Shown to men at any age.

Everyone can start stretching, regardless of physical fitness and field of activity.

Make it a rule to exercise at least a couple of times a week.

We will tell you what exercises for stretching the legs can be performed at home:

• Knee to chest.

Stand straight. Grab your right leg with your hands and slowly pull it towards your chest. Freeze for 30 seconds.

Then take your leg back, grabbing your heel with your hands, and hold the pose for 30 seconds.

Repeat with the other leg.

• "Frog".

Sit on the mat, bend your knees. Feet on the floor. Spread your knees as far as possible, trying to put them on the floor. You can lightly press on your legs with your elbows.

Do the exercise dynamically or statically. Hold this position for 30-45 seconds.

• "Frog" lying down.

The principle of the exercise is the same. Only this time, lie on your back. Hold the position for 30-50 seconds.

• Cross twine.

Sit on the floor, spread your legs as far as possible. Tilt your body and stretch forward, trying to reach the floor with your stomach.

• Lotus position.

Sit on the mat. Take the lotus position: bend your knees, put the heel of your right foot under the left buttock, and the left one under the right.

Spread your legs as wide as possible, lightly pressing your elbows on your hips.

Hold the pose for at least 30 seconds.

• Ring.

Lunge on the right leg, as in the previous exercise.

Then put your left foot on the floor, bend it at the knee and grab the toe with the opposite hand.

Turn the body to the right. Freeze for 30 seconds and change the position of the legs.

• Lunge.

Get on your knees. Put your right foot forward.

Straighten your left leg and rise, focusing on your right, bent at an angle of 90 ° C. Make sure your knee doesn't go past your toes.

Freeze for 30 seconds, then switch legs.

Perform these leg stretching exercises in loose clothing.

As with any sport, stretching must be approached wisely.

Most often, two techniques are used in stretching - these are dynamics and statics. The first method is characterized by a small soft amplitude of movements, for example, stretching the arms forward while stretching in the transverse twine. With static, the position of the body is motionless.

Use these tips to help you get the most out of stretching and avoid injury:

• Warm up.

Warming up the muscles is a prerequisite for stretching.

If you've just finished your workout, then you don't need to warm up.

If you started stretching in your free time, warm up your muscles well. To do this, take time to warm up and do some cardio.

Training time is at least 15 minutes.

• Don't overestimate strength.

The main thing in stretching is a slow execution technique. Therefore, do not immediately strive to spread your legs as much as possible, otherwise injuries are inevitable.

When exercising, you may feel only slight muscle tension, but not pain.

• Don't make sudden movements.

Stretching for beginners should be performed smoothly, without jerking.

Do you want to do an exercise in dynamics? Watch for softness and range of motion.

• Control time.

For maximum stretching results, hold in one position for at least 30 seconds.

With each workout, increase the time by 5 seconds.

• Breathe properly.

Many people forget to breathe while exercising. It is not right. Breathe through your nose, evenly and deeply.

• Practice regularly.

If you think that you can stretch out in a week, then we hasten to disappoint you: this is impossible.

To achieve a tangible result, it will take at least a month. And then, subject to regular classes - 3-4 times a week for 15-20 minutes.

In addition to stretching your legs, take time for other types of stretching. Stretch:

• Triceps.

Stretch your right hand forward, grab your wrist with your left, pull your hand to the left. Change hands.

• Back and arms.

Bend your right arm at the elbow, take it back. The left also bend at the elbow and bring it behind the back. Try to lock your hands behind you.

Place your right hand on top of your head and tilt your head to the right. Extend your other hand down as far as possible. Repeat for the left side.

You have learned how to perform stretching for men at home.

Exercise regularly and you will soon feel how your physical and moral condition has changed.

Here, especially for you, a set of leg stretching exercises is described in detail, the best training program is presented and recommendations from professional trainers are given.

Leg stretching exercises: the benefits and harms of the complex

Leg stretching exercises are very important not only for keeping the legs in great shape, but also for maintaining good health of the whole body. Today, leg stretching exercises have gained immense popularity. What is the reason for their spread? Let's consider in more detail.

1. Availability

Some sports exercises require certain skills. Thus, they become available only for professional athletes. Leg stretching exercises are suitable for absolutely everyone. They can be performed by both trained athletes and amateurs. The main conditions in this business are desire and endurance.

2. Benefit

Leg stretching exercises are incredibly beneficial for health. It is simply necessary to fulfill them. Leg stretching exercises perfectly train flexibility, thereby increasing skin elasticity. They also work well on the joints, increasing their tone, making them mobile and healthy. Stretching also prevents aging, relieves tension from the body after a grueling strength training session.

3. Relaxation

Leg stretching exercises, in addition to their direct function, also play the role of relaxation. The general condition of the body improves, the mood rises. This happens due to the stimulation of blood circulation. Leg stretching exercises greatly improve blood circulation.

Note! Leg stretching exercises, like any other, must be performed exactly according to the rules. If you make mistakes when performing, you can cause irreparable harm to the health of your body.

Among the negative consequences of incorrect stretching of the legs are the following:

microtrauma;

Joint damage;

Sprain;

General harm to the body.

However, if you follow all the instructions for the correct implementation of exercises for stretching the legs, the health of the body will only grow. Let us consider in more detail which stretching of the legs is correct.

Proper stretching of the legs: what is it like?

Leg stretching exercises can be divided into two types:

static;

Dynamic.

Let's take a closer look at each type.

1. Static stretch. This type of exercise for stretching the legs of the trainer is offered for beginners to the sport. It smoothly works out the muscles of the legs without causing any damage or injury. We will consider static stretching in our article.

2. Dynamic stretch. These leg stretching exercises are only suitable for advanced athletes, as they require well-stretched muscles. This group of stretching exercises consists of various rolls in the twine, tilts, and so on.

Leg stretching exercises: what you need to know before starting a workout

Leg stretching exercises should be approached with great responsibility. That is why you need to warm up first.

Warm-up exercises are as follows:

Squats;

Jumping rope;

Riding an exercise bike.

Squats. This exercise must be done in two sets. The number of times for each approach is 25-30. It is important not to tear off the heels from the floor when performing.

Rope jumping. This warm-up exercise should be performed 50 times. The number of approaches is two.

Riding an exercise bike. If the simulator is not available, then an ordinary bicycle will replace it. You just need to ride it for about 10-15 minutes.

Stretching the legs: the right static exercises

Static leg stretching is a set of specific effective exercises. Let's consider them in more detail.

Note! During training, room temperature is very important. To perform static exercises, it should fluctuate between 17-18 degrees.

Exercise One. Stretching is performed lying on your back. Raise your straight legs up so that they are in a position perpendicular to the floor surface. Place your hands along the body with palms down. They act as a support. Spread your legs in different directions to the limit. They cannot be bent at the knee. In this position, you need to linger for 30-35 seconds. Repeat the exercise three times.

Exercise two.

Sit on the floor as follows: feet rest against each other, knees bent apart, back straight. Your task is to press your hands on your knees so that they touch the floor surface, imitating the wings of a butterfly. This must be done very carefully so as not to damage the ligaments.

Exercises three. Squat down on the floor. Stretch your right leg out to the side, heel down and toe up. Grasp the toe on the outstretched leg with your right hand and bend the body. If you can’t grab your fingertips, then just reach for them as much as possible, bending your body to the right side. Your task is to touch the thigh with the body in the process of tilting. After doing this, switch legs. In total, you need to do 30 tilts on each leg with a break of one minute.

Exercise Four.

Sit on the floor in a reverse lotus position, as if trying to sit in a transverse split with bent knees. Stretch your thigh muscles, but don't tense them. Your task is this: hold out for two minutes in this position.

Exercise five. Take a deep lunge as follows: right foot in front and left behind. The left leg should rest with the knee on the floor, creating support. You also need to rest your hands - either on your right knee or on the floor. Your task is as follows: bend forward until you feel a stretch in your thigh muscles. Hold this position for 30 seconds. Then change your leg.

Exercise six.

Get on your knees. Stretch your straightened right leg forward and place it on the heel. Rest your hands on the floor. Bend your body forward as much as possible. The back should be straight. Hold for 35 seconds and switch legs. This exercise pulls the knee ligaments and thigh ligaments well.

Exercise seven. Lie down on your back. Raise your left leg, bend at the knee and place it on the floor without lifting your foot from the floor surface. Raise your right leg up without bending your knee. Grab it with your hand and tilt it towards you to the limit. At the limit, hold your leg for 30 seconds. Do the exercise in three sets with each leg.

Exercise eight. Sitting on the floor, stretch your legs forward. Now spread your legs in different directions to the limit. You can't bend your knees. Hands serve as a support in front. Slowly tilt your torso forward, feeling the stretch. Hold for a minute in this position. Perform the exercise in three sets with a minute of rest.

Exercise nine.

Position yourself on the floor. Spread your legs shoulder width apart. Stretch your arms forward. Bend your torso forward and touch the floor with your palms. Hold for 15-20 seconds in this position. Perform tilts in three sets.

Exercise ten. Stand straight. Put your feet together. Perform downward torso, stretching your arms forward and touching the floor with your fingertips. Perform 10-15 such slopes, while not bending your knees.

Exercise Eleven.

Standing straight, close your legs together. Bend your torso down and clasp your knees with your hands. Try to bend to the limit and touch your knees with your forehead. Legs should be straight. You need to stand in this position for 20 seconds. Perform such slopes in three approaches.

Exercise twelve. Sitting on the floor, straighten your legs in front of you. Close them together. Stretch your hands forward. Do a few forward bends, touching the tips of your toes with your hands. The legs cannot be bent. The average number of slopes is 10 times. After that, bend forward to the maximum limit and grasp the tips of your toes with your hands. Hold on for 30 seconds in this position. Repeat the exercise from the beginning. The break is one minute.

There are many training programs and techniques for performing exercises for stretching the legs. We present to you the best of them. Numerous reviews indicate that the stretching program described below is not just harmless to the ligaments. It helps to quickly and effectively stretch the ligaments of the legs.

Note! The main principle of this training program is complication. Performing exercises, each time you need to increase the load more and more. This will provide excellent results.

So, the program we have chosen implies the obligatory performance of two workouts per day.

1. First workout. It should be done in the morning. This workout focuses on the main load. Stretch the ligaments in it to the maximum limit, with the maximum number of approaches.

2. Second workout. It must be in the evening. This workout takes about 10 minutes. It shouldn't be too hard on it. But its implementation is mandatory.

Note! To help yourself, you can freely use dumbbells and other weighting agents in the set of exercises described above for stretching your legs. By increasing your workload, they will become the best helpers on the way to achieving your goal.

And now we will present you with some useful recommendations for self-conducting home workouts for stretching the legs.

Workout at home: how to properly stretch the ligaments of the legs with the help of a set of exercises

Based on the advice of experts, we bring to your attention some useful recommendations for training. By following these tips exactly, you can easily protect yourself and your ligaments from various injuries and damage that are so common when doing leg stretching exercises incorrectly.

1. Warm up. As mentioned above, warming up before starting a workout is required. He will develop the ligaments well, heat them up, saturate the blood with oxygen.

2. Smoothness. Never make sudden movements. You need to stretch smoothly and slowly so as not to break the muscle ligaments. If the training was correct, then by the end of it you should perform all the exercises of the complex much easier than at the beginning.

3. Time. Ideally, each element of the exercises should take no more than 1-2 minutes. Depending on the shutter speed, this time may vary up or down.

4. Voltage. In no case do not allow it in your workouts. When stretching, the body should be relaxed. If the muscles are tense, they will not stretch.

5. Posture and legs. Always keep your back straight. Posture must be perfect with the correct execution of exercises for stretching the legs. The legs should also be mostly straight, except for special exercises where knee flexion is indicated (for example, lunges and so on). However, unlike posture, the slightest bending of the legs is allowed in all exercises. This is done to avoid injury.