BlogFitnessHealth

7 Best Leg Stretches for Any Athlete

For many individuals, each day life includes a variety of sitting—at a desk at work, behind a steering wheel in a automotive, or on the prepare or bus for a commute. Sitting for lengthy durations deactivates the glutes and tightens the hamstrings. After work, you would possibly need to hit the gymnasium, however going instantly from hours of sitting proper into bodily coaching or enjoying sports activities is a recipe for catastrophe. On the very least, you received’t carry out at your greatest. You’re additionally extra prone to get injured, and that’s very true for middle-aged and senior athletes. Earlier than you leap right into a exercise, you could stretch, and leg stretches ought to be a key element of your warmup.

Ideally, it’s best to embrace a daily conditioning program that prompts the glutes, strengthens the core, loosens the hips, and will get the physique working just like the well-oiled kinetic machine nature supposed. If nothing else, it’s essential to carry out some leg stretches earlier than hitting the court docket, area, or gymnasium. Listed here are seven to get you prepped.

The Finest Leg Stretches for Any Athlete

1. Knee Hug

Advantages: This easy transfer stretches the hamstring and glute of your entrance leg in addition to the hip flexor of your again leg.
The best way to Do It: Raise your proper knee to your chest and seize beneath the knee with each arms. Pull your proper knee to your chest whereas squeezing your left glute. Return to the beginning place and repeat on the left aspect. Proceed alternating sides. Carry out 2 units of 10 reps per aspect with a 30-second relaxation between units.

Related Articles

2. Lunge Elbow to Instep

Advantages: That is an efficient full-body stretch that works your hamstrings alongside together with your groin, hip flexors, and glutes.

The best way to Do It: Step ahead right into a lunge together with your left foot. Place your proper forearm on the bottom and your left elbow to the within of your left foot. Maintain the stretch for two seconds. Then place your left hand exterior of your foot and push your hips up, pointing your entrance toes. Return to the standing place and repeat together with your proper foot ahead. Proceed alternating sides. Carry out 2 units of 10 reps with a 30-second relaxation between units.

3. Leg Cradle

Advantages: This easy transfer opens up the hips, that are the important thing to every kind of actions.

The best way to Do It: Raise the suitable foot off the bottom and decrease your self right into a squat whereas standing in your left leg. Raise the suitable knee to your chest, putting your proper hand underneath the knee and your left hand underneath the ankle. Pull your proper leg as shut as you may to your chest in a stretch whereas squeezing your left glute. Step ahead together with your proper foot. Swap toes. Carry out 2 units of 10 reps per aspect with a 30-second relaxation between units.

4. Inverted Hamstring

Advantages: This not solely works your hamstrings and glutes, but additionally assessments your stability and core power.

The best way to Do It: Steadiness in your proper foot whereas retaining your abs tight and shoulders pulled again and down. Lengthen each arms out to the edges, bend on the waist, and lengthen your left leg backward as you fireplace the left glute. Your left shoulder and left heel ought to transfer collectively, forming a straight line. Return to the beginning place and swap legs. Carry out 2 units of 10 reps (either side) with a 30-second relaxation between units.

5. Lateral Lunge

Advantages: Lateral motion is crucial in sports activities and on a regular basis life, however it usually will get ignored with stretching. This transfer opens up the muscular tissues of the groin and hips.

The best way to Do It: From a standing place, take a large step to the suitable, retaining toes pointed straight forward and toes flat. Squat onto your proper leg whereas retaining the left leg straight. Heart your weight over the mid-foot to heel of your proper foot. Squatting as little as potential, hold the left leg straight and maintain the place for two seconds. Return to a standing place. Carry out 2 units of 10 reps (per aspect) with a 30-second relaxation between units.

6. Sumo Squat-to-Stand

Advantages: This improves flexibility in your hamstrings, and it’s a very good indicator of how a lot you could work in your flexibility.

The best way to Do It: Bend on the waist, attain down between your knees, and seize beneath your massive toes. Preserve your arms straight, pull your hips down till they’re between your shins, and raise your chest. Tuck your chin and attempt to straighten your legs, holding on to your toes as you straighten the hips and knees. Carry out 2 units of 10 reps with a 30-second relaxation between units.

7. Ankle Flexion and Extension

Advantages: Our toes take a beating in each day life. The ankles, just like the hips and shoulders, can turn into locked down and motionless, which is very harmful given the pressure the ankles expertise in sports activities and coaching. This compound motion will get you able to carry out and lowers the chance of damage.

The best way to Do It: Sit down and maintain one foot barely off the bottom. Flex the foot upward, shifting on the ankle (your toes ought to level upward towards the shins). Then lengthen the foot towards the bottom, pointing toes to the ground and barely touching the ground. Carry out 2 units of 15 of every transfer with every foot.


For entry to unique gear movies, superstar interviews, and extra, subscribe on YouTube!

Related Articles

Back to top button
close