How to Use a Rope for Stretching Your Legs

It's true, a rope can double as a stretching tool and help you get a deeper leg stretch. Active stretches with a rope can improve your flexibility, expedite your recovery after exercise and prevent injuries. Unlike static stretches for which you hold the stretch for up to 30 seconds, active stretches are done in a repetitive fashion and are held for just 2 seconds. This can reduce your time in the gym, so you have more time for doing other things.

Instructions

  1. Hamstring Stretch

    • 1

      Wrap the center of a rope one time around your right forefoot and lie face up on the floor with your legs extended. Hold the ends of the rope in your hands.

    • 2

      Tighten your abdominals, raise your right leg off the floor and bring your foot toward the ceiling and as far back as you can without bending your knee. Avoid moving your left leg -- contract your left butt cheek and keep your left leg extended and on the floor. Focus on the stretch in the back of your right upper leg.

    • 3

      Pull the rope gently toward your shoulders on a count of two to emphasize the stretch in your right hamstring. Loosen your grip on the rope and slowly lower your leg toward the starting point. Repeat the stretch six times before switching sides.

    Quadriceps Stretch

    • 4

      Wrap the center of a rope one time around your right forefoot and lie on your stomach on the floor with your legs extended.

    • 5

      Bend your right knee 90 degrees, grasp the ends of the rope with your hands and lower your right heel as close as you can toward your tush. Focus on the stretch in your right quadriceps.

    • 6

      Contract your right butt cheek and pull the rope forward for two seconds to emphasize the stretch in the front of your right thigh. Imagine your quadriceps muscles lengthening. Avoid overarching your back during this motion and allow your right knee to slightly lift off the floor. Relax your grip and extend your knee, returning your leg to the starting point. Do this stretch six times before switching sides.

    Calf Stretch

    • 7

      Wrap the center of a rope around your right forefoot and lie on your back with your abdominals tight and your knees straight. Hold the ends of the rope in your hands.

    • 8

      Flex your feet and raise your right leg until the bottom of your foot faces the ceiling. Keep your left leg on the floor and contract your left butt cheek.

    • 9

      Flex your foot, bringing your toes toward your shin as much as you can. Gently pull the rope down on a count of two to emphasize the stretch in your calf. Release the rope and slowly return your leg to the floor. Do this stretch six times before switching sides.