Floor Stretches With the Right Leg Out

Stretching can be an underrated aspect of a physical fitness program, according to International Federation of Body Building and Fitness professional Johnnie Jackson. Depending on the type of stretch you’re performing, stretching can help prepare your body for an activity or prevent soreness after a workout. Stretching increases your flexibility, which helps prevent injuries and improves your range of motion, in turn helping you perform better during your next workout.

  1. Hamstring Stretch

    • If you’re a runner, or you participate in a sport that involves running, stretching your hamstring muscles is particularly important. To target your hamstrings, sit on the floor and extend your right leg straight in front of you. Bend your left knee and place the sole of your left foot against the inside of your right thigh, with your left heel as close to the groin area as possible. Place your hands next on both sides of your right ankle, then lean forward until you feel the stretch underneath your right thigh. Hold the stretch for about 30 seconds. In addition to your hamstrings, you also stretch your major calf muscles, your butt and several muscles in your lower back.

    Hip Rotator and Extensor Stretch

    • To stretch all of the gluteus muscles around your hips -- as well as several smaller muscles that assist with hip rotation and extension -- lie flat on your back with your head on the floor, your right leg extended and your toes pointed away from your body. Bring your left knee up toward your chest and flex your ankle so your toes point away from you. Rotate your left leg a bit to the side, then grasp your knee with your left hand and your ankle with your right hand. Simultaneously pull your left knee closer to your chest while moving your ankle toward your body’s midline. Hold the stretch for 30 seconds. The stretch also works the latissimus dorsi and erector spinae muscles in your lower back, and, to a lesser extent, it stretches your hamstrings.

    IT Band Stretch

    • The iliotibial band is made from tissue that runs down the outside of each thigh. If you suffer pain on the outsides of your knees while running, for example, you may have a tight IT band. Stretch the band -- along with your glutes and several other hip and lower back muscles -- by sitting with your right leg extended, your left knee bent and your left foot crossed over your right thigh. Place your foot outside of your right knee, then hook your right elbow around your left knee and pull your knee gently toward your chest, while turning your head to the left. Hold the stretch for 30 seconds.

    Considerations

    • After you’ve performed a stretch with your right leg extended, do it in reverse, with your left leg out, to stretch your muscles evenly. Your muscles should feel tight when they’re being stretched, but they shouldn’t hurt. Back off of any stretch if you feel pain. Perform static stretches at the end of a workout or other activity. Never stretch your muscles when they’re cold.