Not only does stretching help to improve your flexibility wellness and guard your wellbeing against injuries; it can also help you to relieve painful or even just weird feelings in your body. Oftentimes – whether due to your fitness routine or just from regular life – you know that something isn’t quite right in your legs or lower body, and try to stretch the area to make the feeling stop. Below, we’ve outlined some good lower body stretches, courtesy of the Centre for Young Women’s Health (CYWH), to help you out the next time you need to stretch it out.
1. Outer Thigh Stretch: The CYWH instructs, ‘Sit on the floor. Extend your legs in front of your body. Bend right knee, cross right foot over left knee and place on the floor. Place left elbow on right knee. Keep abdominal muscle tight and back straight. Keep shoulders back and chin up. Place right arm behind your right hip on floor for support. Gently twist waist and shoulders to the right, looking behind the right shoulder. Feel the stretch in right outer thigh. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold this stretch for 30 seconds.’ Repeat on the opposite side to stretch your left outer thigh.
2. Inner Thigh Stretch: ‘Sit on the floor and extend your legs in front of your body,’ the CYWH directs. ‘Bend your knees and place your feet together, side by side, flat on the floor. Place your hands on your calves. Slowly let your knees fall open to each side and slide the soles of your feet together. Rest your hands on your ankles. Gently round your spine and roll your shoulders forward. Slowly lean forward, lowering your upper body toward your legs. Stop when you feel the stretch in your inner thighs. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold this stretch for 30 seconds. Return to starting position by rounding shoulders back and extending your spine to upright position.’
3. Lunge Stretch: This move works your upper and lower calves. The CYWH details, ‘Stand up straight. Place feet hip distance apart. Make sure toes are pointing forward. With your right foot, take a large step backwards creating a lunge position. Your entire body should be in proper alignment with your ears, shoulders, and hips forming a straight line. Feel the stretch in your right upper calf and lower calf. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold this stretch for 30 seconds.’ Repeat on the opposite side.
4. Hamstring Stretch: ‘Lie with your back and head flat against the floor,’ the CYWH advises. ‘Bend your knees and place both feet on the floor. Straighten your right leg and point your toes. Your leg should be extended about 2 inches from the floor. Your left knee remains bent, with left foot placed firmly on the floor. Slowly raise your right leg toward the ceiling, keeping your leg straight. Slowly extend your leg until you feel a stretch. You will probably feel the stretch when your leg forms a 90-degree angle with your body. Some people are more flexible and can bring the leg in past a 90-degree angle, closer to the body. Feel the stretch in your right hamstring. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’ Repeat on the opposite side.
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