When your legs feel heavy, sore, and a little tired, stretching can help a lot. Some of the best leg stretching exercises target each and every muscle independently so you can really get deep into those fibers and reap the most benefits.
As easy as they are to perform, they require time, patience, and potentially a few uncomfortable feelings from time to time. So take your time, don’t rush your movements, focus on your breathing and try to relax as much as possible.
Passive stretching helps reduce muscle stiffness and promotes the breakdown of lactic acid that builds up after strenuous exercise or standing all day. Here are six great exercises that you can do basically anywhere and anytime.
legs up the wall
One of the best ways to improve blood flow, stimulate the lymphatic system, and help break down lactic acid is to place your legs in an inverted position. And since this is supposed to be relaxing and easy to hold for at least five minutes, the legs on the wall is probably the best leg stretching exercise you can do.
start by laying a rug next to a wall, the edges touching the resistant surface. Lie on your back and try to swing your legs as close to the wall as possible, so that your buttocks touch the surface. Relax your feet and hold this position. You can read a book, scroll through social media, or do anything that makes you forget what time it is.
Stay here for at least five minutes and feel the blood running down your legs to your heart and the lightness you are beginning to feel from your feet to your hips. This is also a great exercise for your lower back, as it lies flat on the floor, relaxing the muscles around it.
If this is too intense for you, you can lift your legs up on a chair and relax your calves. This will give you the same benefits but will make the leg stretch a little easier.
Seated Wide Forward Fold
Put your mat next to a wall and sit on the floor so that your back touches the wall. Spread your legs wide and place your palms on the floor in front of you. Take a deep breath in and push your hands toward the floor as you extend your spine.
Exhale and gently walk your hands forward. Take another inhalation, extend your spine; exhale and walk some more. Repeat this movement until your back begins to round and then stop where you are, relax your core and relax your head. Stay here for at least two minutes, rocking gently from side to side or staying still. Coming out of the pose, slowly bring your hands back to their starting position, bend your knees and bring them closer to your chest.
low lunge
Do a runner’s lunge with your right leg and bring the knee of your left leg down onto the mat. Take a big inhalation and as you exhale, let your hips sink. This will stretch your right hamstring and left hip flexor, allowing them to lengthen with each breath cycle.
You can place your left hand on the floor and use your right palm to push your right knee out a bit more so that it also opens your right hip. Stay here for at least a minute before repeating the same thing on the other side.
If you want to go a step further, you can place your right foot a little further to the right and create more separation from your left leg. This will deepen your hips and help improve your range of motion at the same time.
sticky socks
Great tools to prevent slipping during workouts.
pigeon pose
Start in a runner’s lunge on your right side and bring the shin of your right leg perpendicular to your left leg. Lower your left knee and lock in position by moving your right shin to the level of your flexibility. If your hips are tight, your shin will probably be more diagonal than perpendicular, and your right heel will be below your left hip.
Whatever your level of flexibility is, you should honor it, as pushing your limits could end in injury. Place your palms next to your hips and inhale deeply to brace and lengthen your spine, exhale and bring your forearms to the floor in front of your right leg. Relax your torso over your leg and feel the stretch in your right hamstring and right hip. You can stay here for a minute or fully extend your arms on the ground and relax your head.
You can even grab your elbows and relax your forehead on your forearms. Take a deep breath and make sure your hips don’t drop to either side. The goal is to keep them as square as possible. On your last exhale, slowly move your hands back to their starting position (close to your hips) and switch legs.
happy baby
Lie down on your mat and bend your knees. Bring them close to your chest and hug them tightly, so you can feel your entire back relax and stretch out on the floor. Take your feet from the inside and push them towards your palms at the same time as you pull them down. Let your knees brush your lateral torso and feel the dual motion stretch your hips, hamstrings, and lower back.
Stay here for at least a minute and then relax your legs. You can add a rocking sensation while in the pose to further massage your spine, but if that doesn’t feel comfortable for you, just sit still, relax your upper body, and enjoy this leg stretch.
rag doll pose
Ragdoll is a very easy pose that uses gravity to help stretch your legs as naturally as possible. Start standing with your feet hip-width apart. Slowly begin to roll down into a forward fold. Hold onto your elbows and bend your knees if you need to. Sway gently from side to side, nod yes and no, and feel gravity stretching your hamstrings and calves, bringing your arms closer to the ground with each passing second.
Stay here for at least a minute, and then slowly roll back to the standing position you started in.
Now that you have leg stretching exercises to help with tired legs, here are some amazing moves for your back which can save you from sitting in your office all day.
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