Swinging Leg Stretch

When you’re stretching you have two main choices, either static stretches that you hold for 15 to 30 seconds, or dynamic stretches. As the name indicates, dynamic stretches put your muscles through a full range of motion without stopping. Dynamic stretches are the best choices before a workout to loosen your muscles, while static stretches are best after a workout. If you’re training your legs, or you’re getting ready for a running or jumping activity, it’s a good idea to stretch your legs dynamically before you begin.

  1. Forward and Backward Swings

    • Forward leg swings stretch your hamstrings, calves, hips and lower back. Stand erect, reach forward with your left arm and kick your right leg up toward your hand. You can either bring your right foot down next to your left for a stationary stretch, or perform walking kicks by stepping forward with your right foot after doing the kick, then kicking and stepping forward with your left. Either way, alternate legs and keep them fairly straight, but don’t lock your knees. You can also expand the stationary stretch by kicking forward, then swinging your leg backward before setting it down. Do six to 15 repetitions on each leg of your desired stretch.

    Lateral Swings

    • Swinging your legs from side to side stretches the hip abductor and adductor muscles. You may wish to stand in front of a wall or a secure object you can put your hands on to help keep your balance. Stand straight, bend forward a bit from your hips, then swing your right leg from side to side, passing in front of the left leg. Point your toes upward at the peak of the stretch on each side and keep your leg straight, stopping just short of locking your knee. Perform six to 15 reps with each leg.

    Front and Back Lying Leg Swings

    • Swinging your legs while lying on the floor primarily stretches your hip and core muscles. Lie on your back with your arms flat on the floor and angled away from your sides approximately 45 degrees. Lift your right leg and swing it across your body. Try to touch your foot to the floor as close as you can to your left hand. Perform the same stretch while lying face down. Do 10 reps with both legs for either stretch.

    Side-Lying Leg Swings

    • Side-lying leg swings are basically the same as standing front and rear swings, but you perform them on the floor. Lie on your side with your legs extended and your body aligned from head to toes. You can prop up your head with your lower hand, if you wish. Swing the top leg forward and backward while keeping the bottom leg still. Perform eight to 10 reps with each leg.

    Considerations

    • Warm up your muscles with five to 10 minutes of light aerobic exercise before you stretch. Perform all stretches with slow, fluid movements. Don’t try to reach a full range of motion with your first repetition of each stretch. Instead, gradually increase the range of motion as you proceed. Your muscles should tighten when they’re fully stretched, but they shouldn’t hurt. Stop performing a stretch if it causes you pain.