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Are frustrating foot and leg cramps holding you back? Lower body cramps are like a really nasty surprise party for your body. Without warning or much predictability, these uncomfortable feelings can strike at any time. And when they happen frequently, they can interfere with your quality of life. Especially when they wake you up from a deep sleep.
There are a number of causes and conditions that lead to muscle spasms, including exercising without a proper warm-up, using certain medications, uncontrolled stress, charley-horses, restless leg syndrome, and muscle tension from the day’s activities. But 15 minutes of daily stretching can go a long way in relieving and relieving these annoying muscle contractions.
You will need a tennis ball to practice this stretch sequence. Try these relaxing movements at night before bed or after exercise.
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Start on your back with both feet flat on the ground.
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Cross your right leg over your left so that your right ankle rests on your left knee.
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Raise your legs and place your hands behind your left thigh. Keep your upper body relaxed and in contact with the floor as you pull your left leg toward your torso. Hold for 20 seconds, then repeat on the opposite side.
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Sit on the floor and bend your right leg, tucking your foot into your left inner thigh.
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Keep your spine straight and your shoulders pointing in the same direction as your extended leg as you roll forward, lowering your chest toward your leg. Rest your hands on your knee, shin, or toes, where your range of motion comfortably allows. Hold here for 20 seconds before switching sides.
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For those who can’t sit on the floor, you can perform the same stretch by sitting in a chair with one foot planted firmly on the floor and resting your extended leg on a second nearby chair. Follow the same form described above.
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Stand tall with your legs crossed so the outsides of your feet touch.
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Keep your back leg straight as you lower your torso and arms toward the floor. You should feel a deep stretch on the side of your back leg. Don’t force yourself to stretch beyond your range of motion, as this can put too much stress on your lower back. Hold for 15 to 20 seconds. When you’re done, practice on the opposite leg.
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Start by sitting in a chair with your shoulders back and your feet flat on the floor.
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Place a tennis ball on the ground and place your right foot on top of it. Apply pressure to the ball as you roll it back and forth, massaging the bottom of your foot. Continue this movement for 30 seconds, then repeat with the other foot.
Ashley Blake Greenblatt is a Certified Personal Trainer and Wellness Coach in South Jersey. Learn more about her virtual training program at ashleyblakefitness.com.
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