What Are Some Hard Stretches?

Stretching pays a vital role in reducing injury and improving an athlete's game. Stretches are typically done before and after a workout or sport because they prevent muscle soreness by increasing the blood flow to the muscles. This also improves muscle flexibility and range of motion, which in turn, improves performance. The hardest stretches are those which work the most muscles in your body, including your lower back and upper thighs.

  1. Posterior Thigh

    • The posterior thigh stretch will work many of the muscles in your legs. Start the stretch by sitting lengthwise along a table. Place your right leg on the table, and rest your left leg on the floor or on a footstool. Lean forward over your right leg until you feel a stretch behind your knee and in your calf. Flex your toes upward toward your chest for a harder stretch. Try to grasp the big toe of the right foot or the ankle. Hold for 15 seconds. Repeat with the left leg.

    Inner Thigh

    • The inner thigh stretch will work your legs and back muscles. Start by sitting on the floor. Place the soles of your feet together and bring them as close to your body as you can comfortably. Place your hands on your knees and push your knees downward toward the floor. Then slowly bend forward and try to touch your nose to your feet. Hold for 15 seconds and then repeat.

    Lying V Stretch

    • The lying v stretch will stretch your entire lower body, back and your arms as well. Start by lying down with your back flat on the ground and your legs straight together in the air. Turn your legs out so that the knees are facing the walls. Slowly bring your knees down to the sides, keeping your legs straight. Bring them down as far as you can. Hold that position for 15 seconds. Then flex your feet toward your chest, but do not move your legs. Reach out and grab your legs between the ankle and the knee using the corresponding hand on the same side. Use your arms to gently force your legs down further, getting closer to a split position. Hold for 20 seconds.

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    Psoas stretch

    • This stretch will work your hamstrings, upper thighs and rear legs. Crouch down on the floor with both hands and knees on the ground. Put one leg forward and one back. Bend the knee on your front leg to a 90-degree angle. Step back with your back leg as far as you can, but make sure it is straight and in line with your front leg. Bring your chest down to the floor as much as you can. Hold this position for 15 seconds.