Top 5 Lower Body Stretches

Top 5 Lower Body Stretches

Lower Body Stretches For Legs, Calves, Hamstrings & Glutes

3 ways To maximize Your Workouts (1)

 

 


Written by: Femi Doyle-Marshall

 

Not too long ago I completed the Top 5 Upper Body Stretches. It was one of our most successful blog articles so I would do what any great writer would. Create a part two. Welcome to the Top 5 Lower Body Stretches. Whether you are working out often or not our body can benefit from a good stretch. Many can find an overlap in stretching techniques in yoga.

Just in case you haven’t had a chance to see a really good stretching series I decided to compile the best of what we got.

You can use these at the end of your workouts or even just alleviate some tightness.

And with that we shall  begin the my top 5 lower body stretches.

 

The Hip Flexor Stretch For Iliopsoas

Your pelvic girdle bundles a large amount of muscles targeting your glutes and hip flexor region. Stretches such as this allow your body to release tension in the front inner area of your hip. Sitting for long periods of time can increase tension in this area as well as squatting or deadlifting patterns since your body is activating this area through contraction. Movements like this have also been able to reduce some stress on the lower back.

 

 

Step by Hip Flexor  Stretch:

  1. Kneeling lunge one foot forward keeping posture upright.
  2. Adding stress to your hip flexor shift your body weight forward leaving the back knee planted firmly on mat or ground.
  3. Begin to feel tension release from hip flexor based on body weight shift forward.
  4. Return to starting position.
  5. This should release the tension in your hips.

 

The Pigeon  Stretch For Piriformis

Your piriformis assists the lower body in completing the walking pattern. It assists with rotating your upper leg. Since originates from your pelvic region and glute while inserting into your leg. Tightness in this muscle can create tension in your lower back and impact your walking or running ability. Incorporating stretching similar to this can help improve mobility as long as it won’t aggravate any other issues.

 
stacey-stretching-2

 

Step by Step Pigeon Stretch:

  1. In lunge position place back knee firmly on floor or mat with front foot forward.
  2. Shifting your kneeling leg backward drop your front thigh outward towards the floor.
  3. Aligned upright sink your back leg further behind to increase the intensity of the stretch.
  4. Return to starting position.
  5. This should release the tension in your glutes and low back.

 

The Kneeling Thigh Stretch For Quadriceps 

The quadriceps make up one of the largest muscles in your upper leg. Since walking, running even standing upright force this muscle to be active be releasing tension in this region you will notice a massive difference. Movements such as jumping, squating and kicking use this muscle. Many stretches for the quadriceps are completed standing. Few are done laying on your side or or stomach. This variation allows individuals with knee and mobility to get a good stretch from almost a seated position. If you kneel and lean back you have a great stretch you can carry with you anywhere.

 

 

 

Step by Step Kneeling Thing Stretch:

  1. Seated kneeling ensure you posture is upright.
  2. Knees/thighs angled outward gradually begin to lean your upper torso backward.
  3. As tension increases in thigh modify if needed by leaning further back or increasing thigh width.
  4. Return to starting position.
  5. This should release the tension in your quadriceps.

 

The Standing Ham Stretch For Hamstrings

Your hamstrings make up the other portion of your upper thigh. Taking up another portion of your lower body this area is responsible for allowing you to sit, squat and get low to the floor. Movements such as deadlifts, bent-over rows and kettlebell swings use this muscle greatly. At times working or sitting for long periods of time can create greater tension. Using the method outlined in my video can help reduce tissue tension.

 

 

Step by Step Hamstring Stretch:

  1. Posture tall stand with your feet in a staggered stance (one foot forward other foot back).
  2. Angle your back foot outward keeping your front thigh straight.
  3. Bend forward from your hips allowing tension to be placed on the back of your front leg while keeping back leg down on floor.
  4. Once bent forward hold position to increase stretch.
  5. Return to starting position.
  6. This should release the tension in your hamstrings.

 

The Calf Stretch For Gastrocnemiusor and Soleus

Your calves are vital in completing any explosive movement patter for your legs. Running, jumping, kicking all require the activation of this one muscle. Not to mention standing in heels to walking for general balance. Tight calves are not fun. Some times issues may be caused by trigger points or needing to release fascia. Other factors such as flexibility lead to needing to stretch more. By releasing tension in your lower leg calf region you can see and feel the difference walking day to day.

 

Step by Step Calf Stretch:

  1. Stand feet shoulder width a part facing a wall.
  2. Place one foot forward planting the balls of your feet and toes against the wall.
  3. Shifting your hips forward apply stress on your calf.
  4. Gradually move toward the wall to increase tension or away to reduce.
  5. Bending your knee slightly while completing the action to stretch the other region of your calf.
  6. Return to starting position.
  7. This should release the tension in your calf.

 

One of the best ways to gain the tools you needed for stretching is in our Brampton Weekly Workout Program. Right now we have the option for new members to get started on their goals.

 

And that’s it for today for lower body stretches. Be sure to contact us if you have any questions. We are here to help make what you need happen! Feel free to reach out if you have any concerns at all.

 

 

 

3 ways To maximize Your Workouts (1)
photo credit: trilife.rubicycling.comskimble.com


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