How to Do Stretches to Strengthen Legs and Back

According to the American Pain Foundation, 5-minute back muscle exercises, done daily, can not only strengthen the muscles, but also reduces pain and increases flexibility. There are a number of exercises you can do to strengthen the muscles in your back and legs. When stretching, be sure not to bounce, as jerking motions can result in injury. Instead, move steadily into your stretch. Remember that mild discomfort and pulling is normal during stretching, but you should not feel a lot of pain.

Instructions

  1. Warm-Up Stretch

    • 1

      Sit flat on the floor, with your legs straight out.

    • 2

      Bend your left leg at the knee, and slowly bend forward from your hips toward your right leg. Bend yourself until you feel a slight pull, and don't bend your head forward as you begin stretching. If you can't easily reach your foot with your hands, you can take a towel in both hands and loop it around your foot.

    • 3

      Keep the foot of your straight leg pointed upwards, with your ankles and toes relaxed.

    • 4

      Hold the position for about 20 seconds and then repeat, with your right leg bent at the knee.

    Single Knee Pull

    • 5

      Lie flat on your back with your hands at your sides.

    • 6

      Pull your right leg up to your chest, grasping it with both arms.

    • 7

      Hold the position for five counts and repeat the stretch with your left leg. Do about five repetitions of this exercise with both legs.

    Child's Pose

    • 8

      Get down on all fours, with your hands and knees on the ground.

    • 9

      Bring your seat onto your back legs and stretch your arms in front of you.

    • 10

      Hold the position for about 30 seconds, and then go back to your starting position. Repeat the stretch about five times.