Stretches for Flexible Legs

Daily stretching improves the range of motion in your muscles, joints and surrounding tissues, thereby making you more flexible. This can promote coordination, prevent injuries and reduce muscle tension. Aim to stretch for 10 minutes a day and focus a good portion of that time on your legs.

  1. Calf Stretch

    • Tight or sore calf muscles is a common complaint for runners, according to RunnersWorld.com. Flexible calf muscles can decrease shock when pounding the pavement. To stretch your calf, stand an arm’s length away from a wall and place your right foot about 12 inches behind your left foot. Hold onto the wall and keep your right knee straight and heel on the floor. Slowly bend your left leg forward. Stop when you feel a stretch in your right calf and hold for 30 seconds. Release and repeat on the other leg.

    Hamstring Stretches

    • The hamstring muscle is located on the backs of your upper legs. To stretch the muscle, lie on the floor near a door frame. Lift your left leg and place the back of your left heel against the door frame. Straighten your left leg until you feel the stretch in your hamstring and then hold for 30 seconds. Release and repeat on the right leg. When the stretch feels too easy, increase the difficulty by moving your body closer to the door frame for a deeper stretch. You can also stretch your hamstrings by sitting on the floor with your left leg in front of you. Bend your right leg at the knee and place your right foot on the inside of the left knee. Keep your lower back straight and reach toward your left foot. Hold for 30 seconds, release and repeat on the other leg.

    Quadriceps Stretch

    • The quadriceps are located on the front sides of your upper legs. Stand next to a wall or railing and hold onto it with your left hand for balance. Bend your right knee, lift your lower right leg behind you and grasp the right ankle. Pull the right heel up toward your rear end until you feel the stretch in your quads. Hold for 30 seconds, release and switch legs.

    Iliotibial Band Stretches

    • The iliotibial band, or ITB, can cause knee pain when it’s injured or inflamed. The band of tissue runs from your hips down toward your knees on the outside of the legs. To stretch this area, stand next to a wall or railing and hold onto it for support with your right hand. Cross your left ankle over the right ankle and extend your left arm over your head toward the right. Feel the stretch along your left hip and hold for 30 seconds. Release and repeat on the other side.

      You can also stretch the ITB by sitting on the floor, crossing your left leg over your right leg at the thigh and hugging the left leg toward your chest. While your right leg is extended out in front of you, your left leg will be bent with the foot positioned toward your right shoulder. Hold for 30 seconds, release and repeat on the other side.

    Inner Thigh Stretch

    • Stretch the inside of your thighs by sitting down into a butterfly pose, keeping your torso upright and straight. Your knees should be splayed out to the sides with the soles of your feet pressed together near your groin. Hold your feet with both hands and use your elbows to press your knees down slightly until you feel a stretch in your inner thighs. Hold for 30 seconds and release.