Hamstring stretch exercises. Proven exercises for the front of the thigh (quadriceps) at home

Stretching is necessary for absolutely everyone: those who are used to a sedentary lifestyle, those who play sports only on weekends, and those who actively exercise daily. Stretching not only improves blood flow to muscles and allows joints to move through a full range of motion, but also improves posture, enhances athletic performance, and reduces the risk of injury. This article provides stretches for the lower back, pelvis, groin, and hamstrings.

Our flexibility is freedom of movement. Stretching specifically tailored to specific parts of our body will significantly improve your flexibility. Stretching is even more important than exercise. The advantage of such stretching exercises is that they do not require any investment in special equipment and are great for doing at home.

Stretching exercises for the lower back, pelvis and hamstrings

Initial position standing, feet approximately shoulder-width apart, feet parallel to each other.

Slowly bend over, starting from your hips. When bending, your knees should be slightly bent (2-3 cm) so as not to strain your lower back.

Relax your neck and arms. Get to the point where you feel a slight stretch in the back of your thighs.

Hold the stretch in this gentle phase for 10-15 seconds until you are completely relaxed.

To relax physically, focus your attention on the area being stretched.. Do not stretch with your knees locked or perform the movement in a jerky manner. Just keep a gentle stretch.

Adjust the degree of stretching according to how you feel, not the depth of the bend.

By doing this exercise, you will feel a stretch primarily in the hip extensors (the hamstrings of your thighs) and the backs of your knees. This will also stretch your back, but the stretch will only be felt in the back of your legs.

Note: Every time you bend at the waist, remember to slightly bend your knees (2-3 cm). This will relieve tension from your lower back. To return to the starting position, use the large muscles of the legs instead of the small muscles of the lower back. Never extend with your legs straight.

This principle must be observed in any attempt to lift a heavy object from the ground.

Stretching is not competitive in nature. It is possible that you will not be able to reach your toes. The point of the exercise is primarily to develop flexibility., and not try to bend lower: everyone.

Then take the starting position standing, feet approximately shoulder-width apart, knees slightly bent, feet pressed to the floor. Hold the pose for 30 seconds. In this position, you contract the quadriceps muscles and relax the hamstrings.

The main function of the quadriceps muscles is to straighten the legs at the knees. The muscles of the posterior group, in turn, bend the leg at the knee. Since these muscles provide opposite movements of the legs, contraction of the quadriceps muscles is always accompanied by relaxation of the muscles of the posterior group.

While maintaining a standing position with your knees bent, feel the difference in sensation in the front and back of your thighs. The quadriceps muscles should feel tense and firm to the touch, while the posterior muscles should be relaxed and soft. The posterior muscles are always easier to stretch if you relax them first.

After standing for some time with your knees bent, straighten up, and then bend down again, slightly bending your knees (2-3 cm). Do not bend jerkily. You may be able to bend down a little lower this time. Hold the stretch for about 10-15 seconds.

It is much easier to maintain this stretch if you distribute your body weight between your arms and legs. If you can't reach your toes (or ankles) with your legs slightly bent (many people can't), use a stair step, a curb, or a stack of books for support.

Find a position that distributes your weight evenly between your arms and legs to help you relax.

Option. Grasp the back of your shins at your calves or ankles with your hands. By pulling your torso down (gently!) and focusing on relaxing in a stable position, you can increase the stretch in your legs and lower back. Don't overexert yourself. Relax and hold the stretch. Bend your legs slightly at the knees.

Then take the position sitting, legs straightened, feet pointing vertically upward, the distance between the heels is no more than 15 cm.

Bend from the hip until you feel a slight stretch. Hold for 10-15 seconds.

Don’t forget to bend your knees every time you straighten up. This way you will reduce the load on your lower back.

While performing this exercise, you should feel comfortable and not lose your balance. The stretch will most likely be felt behind the knees and in the back of the thighs.

If you have a tight lower back, you will feel a stretch in this area too and will most likely be felt under your knees and in the back of your thighs. If you have a tight lower back, you will feel a stretch in this area too.

When starting the movement, do not tilt your head forward. Try not to turn your hips to the sides.
Try bending from your hips without bending your back.

To keep your back straight, you can lean against a wall. Even this position can provide the necessary degree of stretch for people with limited back mobility.

If you can't relax while doing this exercise, try using a towel.

Pull your torso forward (smoothly!), bending from your hips, to a position where you can relax and stretch at the same time. Pull your torso with your arms. Use your fingers to grab the towel further and further until you achieve the desired sensation. Be very careful not to overexert yourself.

Be very careful when performing the stretch while sitting with your legs extended forward or bending forward from your hips. The main thing in these provisions is.

don't overexert yourself Since the back parts of the legs most often have different mobility, then

People with tight lower backs should not stretch both legs at the same time. For those who suffer from stiffness in both legs, it is difficult to achieve the required degree of stretch in both legs at once.

Alternate stretching of the legs can reduce tension in the back.

Lie on your back and lift one leg up, bending it at the hip joint 90°.

Press your lower back to the floor. Hold for 15-20 seconds. Repeat for the other leg.

If you need to increase the load, clasp your hands around the back of your thigh. You can throw a towel or elastic bandage over the sole of your foot and gently pull your leg towards you.

Stretch only as far as you feel comfortable. For greater comfort, you can place a small pillow under your head.

Groin stretch

Bring the soles of your feet together and grab your toes with your hands. Gently pull your torso forward, leaning from your hips, until you feel a fairly strong stretch in your groin area.

At the same time, you may feel tension in your lower back. Hold for 20 seconds.

Do not start the movement from the head and upper torso. Bend from the hips.

When bending over, smoothly contract your abdominal muscles; this will help you develop flexibility in the front of your torso.

Remember: stretching should not be done in jerks. Find a comfortable position where you can relax and stretch your muscles at the same time.

If you have difficulty bending forward, your feet may be too close to your body. If so, move your feet further away from you. Then it will be easier for you to bend from your hips.

Options for people with limited groin mobility

Grasp the soles of your feet with one hand, resting your elbow on your inner thigh to facilitate tilting and stabilize the position of your leg.

Then place your other hand on the inside of your other leg (not your knee) and gently push your leg down to stretch the groin area on that side only.

If you suffer from tightness in the groin area, this exercise will provide a good stretch to one side of the groin and make it easier to press your knee into the floor. Do this for both sides. Hold for 10-15 seconds.

Stretching using the PNS method: contraction - relaxation - stretching.

Overcoming light resistance from your hands, try to bring your knees together until you feel sufficient tension in the groin muscles (Fig. 1). Hold the static tension for 4-5 seconds, then relax and begin stretching the groin as described above (Fig. 2).

This will help you relax the muscles in the groin area that are too tight. This technique (“contract-relax-stretch”) is invaluable for athletes with groin problems.

Another variation of groin muscle stretching is performed in a sitting position, resting your back against a wall or sofa - some object suitable for support.

Straightening your back and bringing the soles of your feet together, gently press your hands onto your inner thighs (not on your knees, but a little higher).

Press until you feel a good, even stretch. Relax and hold the pose for 20-30 seconds.

This same stretch can be done with a partner. Sit back to back to ensure a stable position.

If you find it difficult to sit cross-legged, then this groin stretch will help you quickly and painlessly master this position.

To stretch the back and inner legs, sit in a cross-legged position and lean forward until you feel a pleasant stretch.

If possible, reach your elbows to the floor in front of you. Hold the pose until the tension goes away.

Most people find this movement easy, and after it they feel a pleasant relaxation in the lower back. Don't hold your breath. Stretch for 15-20 seconds.

Option. Bend your torso not forward, but to the side, behind the knee. This movement is beneficial for the hip joints. Try bending from the hips.

Spinal twist

The spinal twist exercise is beneficial for the upper back, lower back, hips, pelvis and chest. It will develop your ability to look to the side or behind without turning your whole body.

Take a sitting position with your legs straight. Bend your left leg and cross your foot over your right knee.

Then bend your right arm at the elbow and place it on the outer surface of your left thigh, slightly above the knee.

Use your elbow to keep your leg stable by applying regulated pressure to your thigh.

Place your left palm on the floor behind you, exhale slowly and turn your head to look over your left shoulder; At the same time, turn your upper body towards your left palm.

As you twist your torso, try to rotate your pelvis in the same direction (although your right elbow holding your left leg will prevent your lower body from moving).

This way you will be able to stretch your lower back and one side of the pelvic girdle. Hold for 10*15 seconds. Repeat for the other side.

Breath:

Glubokoe

Relaxed

Option. Pull your bent knee toward your opposite shoulder until you feel a slight stretch in the side of your pelvis and thigh. Hold for 20-30 seconds. Repeat for the other side.

Typically, people spend more time stretching the first leg, arm, or area of the body and begin the exercise on the more comfortable or flexible side. As a result, the “good” side stretches more and the “bad” side stretches less. To achieve an even stretch, start the exercise on the less mobile side or limb. This way you will be able to equalize the flexibility of different parts of the body.

EXERCISE SCHEME FOR THE LOWER, PELVUS, GROUIN AND BACK MUSCLES OF THE THIGH

These exercises can be performed in the order indicated as a single complex. published.

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If your hip muscles are weak, you may experience poor hip movement. In turn, this can lead to pain in the hips, knees and back...

During a typical workout, many people neglect exercises that focus on building hip strength.

However, this is extremely important as weak hip muscles can cause a cascade of negative changes in your mobility. If your hip muscles are weak, you may experience poor hip movement.

In turn, this can lead to pain in the hips, knees and back.

How to Relax Tight Thigh Muscles

There are several primary muscles in your hips that deserve strengthening. Yours gluteus maximus muscle(which is located on the back of the thigh or buttocks) and gluteus medius muscle, which is the main muscle on the side of your thigh, are two of them.

You should also pay attention to the flexing parts of the hip - rectus femoris and iliopsoas muscles, especially if you sit at a desk for long hours.

Sitting for long periods of time can cause your hip flexors to become shortened and tight, leading to posture problems and back pain. Additionally, weak hip flexors can contribute to foot, ankle, and knee injuries.

Sitting is a major culprit in hip tension. because the muscles rarely stretch (although they can also become tight from exercise).

To stretch and strengthen your thigh muscles, try this exercise, created by Suzanne Bowen, creator of BarreAmped, an internationally trained barre technique chosen by Fitness Magazine and Natural Health Magazine as the best barre workout of 2015-16.

You will need a chair or kitchen table for support. Start in a kneeling lunge position with your right leg in front and your left leg bent at the knee at a 90-degree angle. Your left knee should be a few inches below your left hip.

1. Shift your weight a few inches onto your right leg until you feel a slight stretch in the opposite thigh.

If you have very tight hips, you may not be able to do more. (Protect your front knee by making sure it doesn't extend beyond your toes.) For a more advanced stretch, straighten your left leg behind you and then shift your weight forward.

Keep your back straight and lean forward a few inches from your hips and feel the stretch in your right hamstring.

Hold each position for two to five deep breaths, then switch sides.

8 More Stretches for Tight Hips

1. Happy child (opens hips)

Start lying on your back. Bend both knees and hold the outer edges of your bent legs with your hands. Keep your hands on the outside of your legs.
Gently use your upper body to apply even pressure on your knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
Stay in this position for five deep breaths.

2. Extended wide squat (stretches both hips at the same time)

Place your feet slightly wider than your hips. Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or mat and place it under your heels for support.
Bring your palms together at the center of your heart and press your elbows tightly to your knees. This will help open up your hips even more.
After five breaths, release your hands to the floor and away from your legs to increase the stretch in your hips and lower back. Wait five more breaths.

3. Open Lizard (for hip flexors and outer thighs)

Get into a lunge position with your right knee forward. Lower your left knee to the floor and place your hands on the ground under your shoulders.
Slowly lower your right knee to the right so that you are resting on the outside of your right bent leg. Keep your arms straight while pressing your chest forward to increase the stretch.
Hold this for five breaths and then repeat on the left side.

4. Wide-legged split (stretches hips, hamstrings, and inner thighs)

From a wide squat, place your hands on the floor in front of you and position your feet apart, making sure your heels are wider than your toes. Keep the soles of your feet on the ground to protect your knees.
As your hips lower, you can support yourself on your forearms and then move down to your shoulders. If your shoulders are on the ground, turn your head to the side and rest your cheek on the ground so you don't bruise your chin.
Stay in this position for five deep breaths, then bring your legs together.

5. Butterfly (stretches both thighs at once)

Sit on the ground, bend both knees and bring your legs together. Using your hands, open your legs like a book. Use your leg muscles to press your knees toward the floor.
Stretch your spine, pull your navel in. Relax your shoulders and look straight ahead or down to your feet. Stay in this position for five breaths, and then slowly lean forward, extending your torso towards your legs. Remember to try to keep your back straight.
Place your hands on your legs, pressing down on your knees with your hands, or if you want to stretch them further, extend your arms out in front of you. Stay in this position for another five breaths.

6. Head to Knee (for hips and hamstrings)

Sit on the ground with your legs extended in front of you. Bend your right knee and bring your foot toward the inside of your left thigh.
Sitting with a straight spine, reach with both hands to your left leg and place your torso on top of your left thigh. If you can't reach your feet, place your hands on your shins or knees. Try not to arch your back.
Stay in this position for at least five breaths, without pulling your shoulders toward your ears. Then do the other side.

7. Dove (opens knees one at a time)

Sit with your right knee bent and your left leg extended behind you. Pull your right heel toward your left hip, or if your hips are more open, slowly move your right leg away from you.
Make sure your left hip is always pointing down toward the mat. If it starts to open towards the ceiling, bring your right leg back towards your body.
Stay in this position with your hands on your right thigh or both thighs, or walk your hands in front of you, allowing your torso to rest on your right knee. Hold this position, breathing for any areas of tension for at least five breaths.
Repeat this pose with your left knee bent.

8. Double Pigeon (intense stretch for your glutes)

Sit on the floor with your legs straight out in front of you. Bend your left knee and place your knee, shin and leg on the floor so that they are parallel to your pelvis. Bend your right knee and place it on top so that your knees, shins and ankles are stacked. You'll know you're doing it right when you look down and see your legs forming a little triangle.
You may find that your top knee is raised high towards the ceiling. It's okay, it just means your hips are tight, so stay where you are and breathe.
To make this pose more intense, place your hands in front of your shins and extend them forward as far as you can, pressing your chest toward your legs.
Stay in this position for five breaths, slowly release, and then switch legs so your left knee is on top.

Hip Exercises Can Reduce Knee Pain

Pain in any part of your body may be due to problems occurring elsewhere. If you have knee pain, the problem may start in your hips.

For example, spinal pain syndrome (PFP), which is common among runners, occurs when the hip bone begins to touch the kneecap while running.

According to experimental research, this type of pain can be reduced or even eliminated simply by strengthening the hips. Participants took part in a hip strengthening program performed twice a week for six weeks with a significant reduction in pain levels.

Stretches to Relieve Iliotibial Tract (IT) Syndrome

Your IT runs along your leg and attaches to your hips and just below and outside your knee. This helps stabilize the knee joint during movement.

One of the most common sports injuries, especially among runners, is IT syndrome, which occurs when this ligament becomes tight and/or inflamed.

Tight muscles in the hips can be a major factor.

When your IT is tight, almost any movement of your knee can become painful as the IT interferes with the alignment of your knee.

Stretches that may help prevent this condition include:

Crossed Leg Stretch: standing on the floor, cross your legs. Bend forward at the waist and press your left thumb into the floor, twist your body slightly to the left while keeping your hands on your right leg.

If done correctly, you will feel your IT stretch on the outside of your right leg. Hold the stretch for a moment, then turn your legs out and repeat on the other side.

Wall stretch: Move arm's length away from the wall. Step forward with your left foot and back with your right. Bend your left knee, pressing into your right heel. Hold for 20-30 seconds, then switch legs.

If you are older, increasing range of motion in your hips is critical

In older adults, decreased hip mobility is a leading cause of falls, making regular hip exercises important for maintaining independence and health.

The exercises below will help strengthen your hips and improve flexibility—even for people with hip osteoarthritis.

Flexibility exercises for the hips

Holding one knee

Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side.

Circumference of both knees

Lying on your back, take both knees and pull them towards your chest. Hold for 20 seconds.

“Cobra Pose”

Lie face down on the floor with your arms parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis in contact with the floor. Hold for 20 seconds, then lower down

Hip abduction/adduction stretch

Lying on your back, lift one knee toward your chest. Hold your knee with both hands and move your knee from one side to the other for 20 seconds. Repeat on the other side.

External rotation of the hip

Lying on your back, pull your right knee toward your chest. Place your right hand on your knee and your left hand on your ankle. Gently pull your right ankle towards your head. Hold for 30 seconds, then repeat on your left leg.

Hip internal rotation

Lying face down, bend your knees 90 degrees and let your legs fall outward. Hold for 30 seconds.

Strengthening exercises for the hips

"Clam"

Lie on your side with your feet together and knees slightly bent. Raise your top knee as far as you can, then lower it back. Repeat 15 times, then switch to the other side.

Bridge

Lying on your back with your feet on the floor, lift your hips toward the ceiling. Pause for a few seconds before lowering yourself. Repeat five times.

Support on your knees

Lie on your side with your feet together and knees slightly bent. Raise your top knee and leg. Keeping your knee raised, rotate your leg up and down. Repeat 15 times, then switch to the other side.

Heel support

Lie on your side with your feet together and knees slightly bent. Raise your top knee and leg. Keep your leg stationary in the air and rotate your knee up and down. Repeat 15 times, then switch to the other side. published .

Dr. Joseph Mercola

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

A flexible, elastic body is a person’s dream. It is possible to try to achieve your plans. The right set of exercises performed daily will help you achieve your cherished goal.

The front surface of the thigh is a delicate part; you need to stretch it carefully. The area is pumped at an accelerated pace, becomes very noticeable, “swollen”, to prevent this, you will need to give up excessive weights when working with the front surface of the thigh. The muscles of the legs are pumped much less often than other parts of the body.

The muscles of this part allow you to bend your knees, tilt your pelvis forward, bend your hips, and the posterior muscles help you straighten.

On the front of the thigh is the most powerful muscle of the legs - the quadriceps or quadriceps muscle - so named due to the heads of the muscle, which begin from the femur and end in the tibia, forming a common tendon. An exception is the rectus muscle, which descends from the ilium and attaches to the acetabulum. The quadriceps helps the knee joint to fully extend.

The structure of the quadriceps includes muscles:

The rectus muscle turns out to be the longest of the other four heads of the anterior leg muscles. It is located from the acetabulum and ends near the tibial tubercle. Non-flexion of the knee has the least impact.
The vastus lateralis is the largest muscle in this part of the thigh. The shape is flat, wide and thick. Descends from the trochanter of the femur, weaving itself to the bottom of the tendon of the rectus leg muscle.
Medial wide - shaped like a drop located inside, originating from the linea aspera and moving to the patellar ligament.
Intermediate wide - lies between the medial and lateral, is located deeper than the others, and is recognized as weaker than the others.

Stretching the muscles of the front of the thigh: general rules

Any stretching of the rear and anterior muscles requires compliance with the rules, first of all, so as not to damage your health, and secondly, so that the achieved result is maintained for a long time.

Classes are conducted systematically. The number of classes should not decrease.

You will need to learn how to properly relax your leg muscles, otherwise you may end up with chronic fatigue syndrome.

Consider going for a run as a great way to exercise. You need to run at a normal pace, jumping from foot to foot with swinging movements. You can warm up by jumping in place, on one leg or both.

Warming up the leg muscles before stretching will prepare the ligaments for the exercise.

The minimum time spent in a stretching pose is 10 seconds, gradually increase to 60. Stretching for less time will not give results.

To achieve success when stretching, you need to breathe deeply. You can't hold your breath!

Remember, muscle stretching is not supposed to be painful. Some discomfort is acceptable, especially in the initial stages, but not pain.

Good muscle stretching is the result of many years of work on the body. You will need to have a considerable amount of patience to engage in this type of activity.

The benefits of exercise are obvious: the effects of stress are prevented, weight is normalized, the cardiovascular system begins to function normally, and the body’s overall resistance is developed.

Training is gradually becoming a part of life. Stimulate your own interest by doing family or group activities.

Stretching while standing on one leg

To perform this type of stretching you will need:

During the exercise, the muscles of the back, gluteal, and sometimes the back and front muscles of the thigh are strongly worked out in a comprehensive manner.

Consider the following points:

To achieve maximum stretching, try to keep your back straight during the exercise, make sure that your legs do not bend, and your pelvic bone does not lean forward.
If you choose a higher support, the stretching of the muscle group in question will significantly increase. You will also be able to feel the stretching of individual back and front muscles on your left leg.

The classic version of stretching the anterior thigh muscles is done while standing:

When performing the exercise, you will need to straighten your chest, shoulders and align your body parts.

Lunge Stretch

Relies:

Take the appropriate position in which the left leg takes a forward position.
Bend your left leg at a right angle. The knee and ankle joints conditionally create a straight line.
To balance your torso during the exercise, you need to grab a support (for example, a chair) or your left knee.
The pelvic bone moves forward so that the knee moves further than the ankle joint; the heel cannot be lifted off the floor.

The exercise will allow you to work the anterior gluteal and individual posterior and anterior femoral muscles of the legs, lower leg, and lumbar region.

During the exercise, movements should be done smoothly, without jerking or sudden movements! Make sure that your left knee remains pointed forward and your right knee is off the floor.

If you want to stretch further, when your pelvis reaches the front point, you should arch your back.

Stretching while lying down

The exercise is performed according to the algorithm:

Lie on your right side.
Bend your left leg as much as possible, bring your heel to your buttocks a short distance.
Take the foot, pull it closer to the buttocks, while simultaneously moving the pelvis forward. Don't try to touch your heel to your buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to muscles and joints. During the exercise, focus on stretching the back and front muscles of the thigh, not on bending your leg to the maximum.

Thanks to the exercise, the gluteal, lumbar and femoral muscles of the legs are stretched.

Hips seem to be a common problem for everyone - from runners to cyclists, from sedentary bloggers to dancers. 8 exercises will help you achieve flexibility, reduce discomfort and prevent injury.

1. Stretching the thigh muscles. Happy child

This open, calming pose also stretches the lower back.

Lie on your back. Bend your knees and grab your feet with your hands.
Gently pull your legs down a little with your hands so that your knees are somewhere at the level of your armpits. Don't tense your shoulders or chest. Try to stay relaxed.
1, 2, 3, 4, 5 - five deep breaths in this pose will help stretch the thigh muscles.

2. Stretching the thigh muscles. Let's spread our legs wide apart

It sounded a little cheesy. Meanwhile: stretching the thigh muscles by spreading the legs wide to the sides is an excellent exercise for the hips and tendons. This exercise helps stretch and strengthen your inner thighs.

We enter the pose from a squatting position. Keep your feet flat on the ground at all times. This will protect your knees from stress. The heels should extend further than the toes.
As you go lower, rest on your forearms, and then your shoulders. Turn your head with your cheek on the ground.
5 deep breaths. The hips have been stretched. Cross your legs and walk around a bit.

3. Stretching the thigh muscles. Wide deep squats

This is a relaxing stretch for both hips at once, plus a stretch for the lower back.

Stand straight, feet shoulder-width apart.
Bend your knees and lower your hips down. Bring your palms to the heart plexus, so that your elbows are in the space between your knees. This will help deepen the squat.
5 deep breaths and completion of the exercise.

4. Stretching the thigh muscles. Lizard. Focus on the inner thighs

This is an intense hip stretch with emphasis on the inner thigh.

Lunge with your right foot forward. Lower your left knee to the floor. Place your arms straight with your palms on the floor.
Slowly move your right knee to the right. Chest forward.
Hold for 5 breaths and repeat the exercise now with your left knee.

5. Stretching the thigh muscles. Butterfly

Stretch the thigh muscles for both hips at the same time. Let's start the exercise:

While sitting on the ground, bend both knees. Using your hands, open your feet like a book. Use your leg muscles to pull your knees down towards the floor.
Stretch your spine. Relax your shoulders, look straight. Take 5 breaths in this position and then slowly bend forward.
Place your hands on your legs, pressing your knees with your elbows. Or, if you want to stretch more, extend your arms out in front of you. 5 more breaths. The exercise is over.

A fairly popular thigh stretch for runners. Head-to-knee pose. Also a good stretch for the tendons and back. This exercise is performed as follows.

Sitting position, legs straight. Bend your right knee and pull the sole of your foot away from your left inner thigh.
Keeping your spine straight, stretch your arms along your left leg, pressing your body to your thigh.
5 breaths per exercise. Then with the other leg.

The “pigeon” exercise is one of the basic yoga poses. Allows you to effectively stretch your hips due to the fact that you can focus on working out the stretch for each hip.

Sitting. The right knee is bent, the left leg is straight behind. Extend your right heel toward your left hip. Make sure your left thigh is always facing down towards the mat.
Hands in front of you, elbows on the floor, allowing your torso to rest. Maintain the pose at the same time interval and repeat the exercise for the other thigh.

“Double Pigeon” is a very intense advanced hip stretch that allows for a more in-depth impact on the muscles of the hips and buttocks.

Sitting. The legs rest in front of you. Bend your left knee and place the side of your shin on the floor. Place the other leg in a similar way on top of it (as in the picture). In the correct position, looking down, you will see that your legs have formed a kind of triangle.
Stay in the pose for 5 breaths. The exercise is completed.

A flexible, elastic body is a person’s dream. It is possible to try to achieve your plans. The right set of exercises performed daily will help you achieve your cherished goal.

The front surface of the thigh is a tender part; you need to stretch it carefully. The area is pumped at an accelerated pace, becomes very noticeable, “swollen”, to prevent this, you will need to give up excessive weights when working with the front surface of the thigh. The muscles of the legs are pumped much less often than other parts of the body.

Thigh muscles

The structure of the quadriceps includes muscles:

The rectus muscle turns out to be the longest of the other four heads of the anterior leg muscles. It is located from the acetabulum and ends near the tibial tubercle. Non-flexion of the knee has the least impact.
The vastus lateralis is the largest muscle in this part of the thigh. The shape is flat, wide and thick. Descends from the trochanter of the femur, weaving itself to the bottom of the tendon of the rectus leg muscle.
Medial wide - shaped like a drop located inside, originating from the linea aspera and moving to the patellar ligament.
Intermediate wide - lies between the medial and lateral, is located deeper than the others, and is recognized as weaker than the others.

Stretching the muscles of the front of the thigh: general rules

Muscle stretching

Classes are conducted systematically. The number of classes should not decrease.

You will need to learn how to properly relax your leg muscles, otherwise you may end up with chronic fatigue syndrome.

Consider going for a run as a great way to exercise. You need to run at a normal pace, jumping from foot to foot with swinging movements. You can warm up by jumping in place, on one leg or both.

Warming up the leg muscles before stretching will prepare the ligaments for the exercise.

The minimum time spent in a stretching pose is 10 seconds, gradually increase to 60. Stretching for less time will not give results.

To achieve success when stretching, you need to breathe deeply. You can't hold your breath!

Remember, muscle stretching is not supposed to be painful. Some discomfort is acceptable, especially in the initial stages, but not pain.

Good muscle stretching is the result of many years of work on the body. You will need to have a considerable amount of patience to engage in this type of activity.

Training is gradually becoming a part of life. Stimulate your own interest by doing family or group activities.

Stretching while standing on one leg

To perform this type of stretching you will need:

Stand up straight.
The right leg stands on a support - any surface above the level of the pelvic bone.
Stretch like ballerinas
You need to bend over, your hands are on your right leg, your head is down. Make every effort to keep your right leg straight and straight. The above applies to the left leg, the toe remains facing forward.

During the exercise, the back and gluteal muscles are strongly worked out in a comprehensive manner, the muscles of the lower leg, the back and front muscles of the thigh are stretched.

Consider the following points:

To achieve maximum stretching, try to keep your back straight during the exercise, make sure that your legs do not bend, and your pelvic bone does not lean forward.
If you choose a higher support, the stretching of the muscle group in question will significantly increase. You will also be able to feel the stretching of individual back and front muscles on your left leg.

The classic version of stretching the anterior thigh muscles is done while standing:

Stand on one leg. It is recommended to hold on to a chair, a wall, or it is suggested to raise the limb perpendicular to the floor, however, when performing the exercise for the first time, there is a risk of falling.
Pull up your heels
Bend the other leg so that the heel is located towards the buttocks.
Use your hand to gently pull your heel toward your buttocks.
Then change the leg.

When performing the exercise, you will need to straighten your chest, shoulders and align your body parts.

Lunge Stretch

Relies:

Take the appropriate position in which the left leg takes a forward position.
Bend your left leg at a right angle. The knee and ankle joints conditionally create a straight line.
To balance your torso during the exercise, you need to grab a support (for example, a chair) or your left knee.
The pelvic bone moves forward so that the knee moves further than the ankle joint; the heel cannot be lifted off the floor.

The exercise will allow you to work the anterior gluteal and individual posterior and anterior femoral muscles of the legs, lower leg, and lumbar region.

During the exercise, movements should be done smoothly, without jerking or sudden movements! Make sure that your left knee remains pointed forward and your right knee is off the floor.

If you want to stretch further, when your pelvis reaches the front point, you should arch your back.

Stretching while lying down

The exercise is performed according to the algorithm:

Lie on your right side.
Bend your left leg as much as possible, bring your heel to your buttocks a short distance.
Take the foot, pull it closer to the buttocks, while simultaneously moving the pelvis forward. Don't try to touch your heel to your buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to muscles and joints. During the exercise, focus on stretching the back and front muscles of the thigh, not on bending your leg to the maximum.

Thanks to the exercise, the gluteal, lumbar and femoral muscles of the legs are stretched.

2 methods: Yoga poses for stretching Other types of stretches for the groin muscles

The groin muscles include both the inner thigh and leg muscles. They lift your knee towards your chest and are also involved in moving your leg forward/backward and side to side. Since most people spend time sitting in front of a computer, muscles can harden and become more susceptible to damage. Runners should pay special attention to this muscle group.

Method 1 Yoga Poses for Stretching

Bend back. In addition to stretching, this position will help open the chest and increase the flexibility of the spine. The exercise also tightens your waist and strengthens your arms and shoulders. Yogis believe this pose helps open up your airways so you can take in more oxygen. They also believe that this exercise helps open the heart chakra, which helps them feel more connected to the world and be able to forgive where necessary.

Do an upright frog pose. This pose will help relax your muscles and improve your balance. This pose also increases the flexibility of your hips and ankles while you are trying to achieve your main goal. If squatting is too difficult for you, try sitting on a chair and leaning your body forward between your legs. Make sure your feet are on the ground and that your knees form a 90-degree angle if you are using a chair.

Do frog pose while lying on your back. This simple pose will stretch your groin muscles and inner thighs and open up your chest. Make sure your spine is not arched when you do this pose. If you need help, place pillows up to your knees to reduce stress and make stretching easier, or you can place a pillow under your head to avoid stress on your neck. This pose also helps with fatigue, depression and insomnia.

Take the Siddhasana pose. This pose increases hip eversion while stretching muscles and improving posture. This pose is also used for meditation and you can stay in it for as long as you like. Yogis believe that this pose neutralizes bad energy and helps people with illnesses such as asthma. Ancient yogis believed that this pose helps one gain superpowers.

Do frog pose while lying on your stomach. This pose, under the pressure of your weight, will stretch the inner thigh muscles. To make stretching easier, place a pillow or small towel under your knees or ankles. If you feel pain in your legs, close them rather than keep spreading them.

Method 2 Other types of stretches for the groin muscles

Twist your hips. This is a good warm-up exercise to warm up the groin muscles. Keep your hands on your back while performing the exercise. For an added effect, get on your knees and arch your upper back. You will feel a stretch not only in the groin area, but also in the back of your thigh.

Do a cross stretch. This exercise requires the presence of a chair. Since you'll be doing a crossover exercise, you'll feel a stretch not only in your groin, but also in your hips and chest. You should keep your abdominal muscles tight throughout the workout so as not to overexert your back. If you sit a lot during the working day, then this exercise is guaranteed to prevent your muscles from hardening and damage.

Do some stretches on the table. If you don't have a table suitable for this type of stretching, you can use a bench or simply do this exercise while lying on the floor. If you lie down with your pelvis off the table, you can stretch a major muscle group. In addition to stretching your muscles, this exercise can help relax and lengthen your lower back.

Make a frog on the back. In addition to stretching the groin muscles, this exercise will stretch and lengthen the muscles in your arms and shoulders. You will also feel a pleasant stretch in your lower body as you begin to raise and lower your arms behind your head. To increase the stretch in your thigh muscles, start in a basic position. Then squat down and slowly lower your chest forward to stretch your groin muscles.

Do a hip eversion stretch. Instead of simply relaxing your legs by resting them on a wall, you can lie down with your legs supported by a bench. This exercise is designed to push your bent free leg away from the wall. You can also pull your knees toward your chest to stretch your thigh muscles.

Well-stretched thigh muscles usually lead to a reduction in back pain. In addition to stretching your back, take some time to stretch your hips to reduce the possibility of back pain.

Warnings

Talk to your doctor or physical therapist about whether you can do these exercises if you have had ligament damage in this muscle group.

What you will need

Bench (optional)

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Hips seem to be a common problem for everyone - from runners to cyclists, from sedentary bloggers to dancers. 8 exercises will help you achieve flexibility, reduce discomfort and prevent injury.

1. Stretching the thigh muscles. Happy child

This open, calming pose also stretches the lower back.

Lie on your back. Bend your knees and grab your feet with your hands.
Gently pull your legs down a little with your hands so that your knees are somewhere at the level of your armpits. Don't tense your shoulders or chest. Try to stay relaxed.
1, 2, 3, 4, 5 - five deep breaths in this pose will help stretch the thigh muscles.

2. Stretching the thigh muscles. Let's spread our legs wide apart

We enter the pose from a squatting position. Keep your feet flat on the ground at all times. This will protect your knees from stress. The heels should extend further than the toes.
As you go lower, rest on your forearms, and then your shoulders. Turn your head with your cheek on the ground.
5 deep breaths. The hips have been stretched. Cross your legs and walk around a bit.

3. Stretching the thigh muscles. Wide deep squats

This is a relaxing stretch for both hips at once, plus a stretch for the lower back.

Stand straight, feet shoulder-width apart.
Bend your knees and lower your hips down. Bring your palms to the heart plexus, so that your elbows are in the space between your knees. This will help deepen the squat.
5 deep breaths and completion of the exercise.

4. Stretching the thigh muscles. Lizard. Focus on the inner thighs

This is an intense hip stretch with emphasis on the inner thigh.

Lunge with your right foot forward. Lower your left knee to the floor. Place your arms straight with your palms on the floor.
Slowly move your right knee to the right. Chest forward.
Hold for 5 breaths and repeat the exercise now with your left knee.

5. Stretching the thigh muscles. Butterfly

Stretch the thigh muscles for both hips at the same time. Let's start the exercise:

While sitting on the ground, bend both knees. Using your hands, open your feet like a book. Use your leg muscles to pull your knees down towards the floor.
Stretch your spine. Relax your shoulders, look straight. Take 5 breaths in this position and then slowly bend forward.
Place your hands on your legs, pressing your knees with your elbows. Or, if you want to stretch more, extend your arms out in front of you. 5 more breaths. The exercise is over.

6. Stretching the thigh muscles. Head to knee

A fairly popular thigh stretch for runners. Head-to-knee pose. Also a good stretch for the tendons and back. This exercise is performed as follows.

Sitting position, legs straight. Bend your right knee and pull the sole of your foot away from your left inner thigh.
Keeping your spine straight, stretch your arms along your left leg, pressing your body to your thigh.
5 breaths per exercise. Then with the other leg.

7. Stretching the thigh muscles. Pigeon

The “pigeon” exercise is one of the basic yoga poses. Allows you to effectively stretch your hips due to the fact that you can focus on working out the stretch for each hip.

Sitting. The right knee is bent, the left leg is straight behind. Extend your right heel toward your left hip. Make sure your left thigh is always facing down towards the mat.
Hands in front of you, elbows on the floor, allowing your torso to rest. Maintain the pose at the same time interval and repeat the exercise for the other thigh.

Stretching the thigh muscles. Dove x2

“Double Pigeon” is a very intense advanced hip stretch that allows for a more in-depth impact on the muscles of the hips and buttocks.

Sitting. The legs rest in front of you. Bend your left knee and place the side of your shin on the floor. Place the other leg in a similar way on top of it (as in the picture). In the correct position, looking down, you will see that your legs have formed a kind of triangle.
Stay in the pose for 5 breaths. The exercise is completed.

Our legs and hips are heavily used in almost every CrossFit workout. How to stretch your thigh muscles correctly?

Muscle stretching is an important part of training, which should be used before and after the main complex. Warm-up involves light stretching of the muscles that will be used during the session. After training, it is necessary to more carefully perform muscle stretching exercises so that spasms and tension recede. This will allow you to recover faster and be ready to go to the gym again the next day.

CrossFit uses a lot of muscles, allowing you to work even those that we don't usually use. But most often, both in the gym and in everyday life, we strain our thigh muscles. How to stretch your thigh muscles? To do this, yoga poses are often used, each of which requires several minutes.

Butterfly pose

Sit down and bend your knees, keeping your back straight. Bring your feet together and spread your knees out to the sides. Using your leg muscles, try to press your knees to the floor. The inner thigh muscles should stretch. You can make the pose more difficult by placing your hands on your elbows in front of your feet.

Frog pose

Get on all fours, place your hands on your elbows. Gradually move your knees apart until you feel a comfortable stretch in your inner thigh muscles.

Lunges

How to stretch your hamstrings? Lunge forward with your right leg and stay in this position. Place your right leg as far as possible and place your left leg on your knee. The left thigh and buttock should stretch. The hands can be raised or left on the right hip. Repeat the same with the other leg.

Pigeon pose

This version of the pose will stretch your hips and buttocks. Lunge with your right leg and kneel with your left. Place the outside of your right knee and shin on the floor as shown in the picture. Repeat with the other leg.

Happy Child Pose

Lie on your back and bend your knees. Grasp your feet with your hands and pull your legs towards you, spreading your legs slightly. This will stretch the back of your thigh.

Eye of the Needle Pose

Lie on your back and bend your knees. Place the ankle of your right foot on the knee of your left. Using your hands, pull your left leg toward you to feel a stretch in your thigh. Do the same with the other leg.