How to Increase Range of Motion in Legs

Muscles respond to your daily routine by either getting longer or shorter. Short muscles give you a narrow range of motion in the adjacent joints, while long muscles give you a wide range of motion. Inactivity causes muscles to become shorter over time, as do strength-training exercises that concentrate on increasing muscle mass without much emphasis on stretching. To increase the range of motion of your legs, you must perform stretching exercises regularly -- ideally once or twice a day.

Instructions

    • 1

      Warm up your muscles for at least five minutes by walking briskly. Stretching cold muscles can cause discomfort or injury.

    • 2

      Lie on your back with your knees bent and your feet flat on the floor. Join your hands together behind your left thigh and bring your left knee toward your chest until you feel a stretch in your hip, then return it to the starting position. Repeat 10 times with your left leg and then with your right leg.

    • 3

      Remain on your back with your feet on the floor. Straighten your left leg, and lift it toward the ceiling until you feel a stretch. Join your hands together behind your left thigh to support the leg if needed. Slowly lower the leg to the floor and repeat 10 times, alternating pointing your toe and flexing your ankle. Repeat this stretch with your right leg.

    • 4

      Stand up and balance yourself against a wall with your right hand. Bend your left knee to bring your foot up behind you as if you were trying to kick yourself. Grasp your left ankle with your left hand. Hold the stretch for 30 seconds, and release your ankle. Switch sides, and repeat with the other leg.

    • 5

      Face the wall and balance yourself with your hands, if necessary, as you slowly swing your left leg straight out to the side until you feel a stretch in your hip and groin. Lower your leg in a controlled manner and repeat the exercise 10 times, concentrating on swinging your leg a little higher each time. Repeat with the right leg.

    • 6

      Take two steps back from the wall, but continue to face it. Keep your left leg straight with the heel on the ground, and step forward with your right leg. Brace your hands against the wall at shoulder level, and bend your right knee until you feel a stretch in your left calf. Hold for 30 seconds, and repeat with the other leg.