Lower Body Stretching Routine (post workout leg stretches)
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LOWER BODY STRETCH | 10-Minute Yoga | CAT MEFFAN
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Sit on the floor with your torso straight and tall. Bring the feet together in front of your knees, bent and out to the sides, and grab onto both feet. Keeping the back straight, gently pull forward until you feel a gentle stretch in your inner thighs. Hold for.
Kneeling Hip Adductor Stretch Kneel on your left knee and extend your right leg straight out to the side. Place your hands on the floor in front of you, and put your weight into your hands as you.Lying Knee-to-Chest Stretch This one reaches your quads, hip flexors, lower back, and hamstrings. Lie on your back and gently pull one knee toward your chest until you feel a stretch in your lower.
Flex both your knees and lower your body. Your thighs and shins should be perpendicular to each other. Raise your body and get back to the starting position. Place your left foot in the front and repeat the same. Do 3 sets of 12 reps each.
8. Standing Side Leg Kicks.Engaging your core, back, and glutes, hinge your hips forward to lower the weights down your legs until your torso is parallel to the floor. Keep a slight bend in the knees and pull your shoulders.
Improve your flexibility with this lower body stretching routine. Add these leg, hip and glute stretches at the end of your workout routine to reduce the risk of injuries, relax the muscles and improve joint range of motion. LOWER BODY STRETCHING ROUTINE.Dynamic stretching involves active movements, like moving your arms or legs through a full range of motion.
These stretches are usually done before you.Press your low back down and begin the exercise by contracting abdominals and peeling first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.The knee-to-chest stretch can help lengthen your lower back, relieving tension and pain.
To perform the knee-to-chest stretch: Lie on your back with your knees bent and your feet flat on the floor.Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Keep your knees even.The seated lower back rotational stretch helps relieve pain, working the core muscles and strengthening the lower back. To perform the seated lower back rotational stretch: Sit on a stool or chair.
By stretching the tight muscles which pull on the lower back (such as the hip flexors) this can be just as, if not more effective than stretching out the lower back. If you’ve ever wondered why you may see stretches to relieve lower back pain that are focused on other parts of the body, this is the reason!This pose stretches the muscles in the back of the torso and the shoulders.
To do Child’s Pose: Kneel on a mat with the toes pointed behind the body.Engage your entire core and extend your upper body until it’s in line with your legs. Be sure to avoid extending past 180 degrees (where the upper body is higher than the legs) to limit compressive forces on the lumbar spine. Lower slowly and repeat for one to three sets of 10-15 repetitions.Hold the stretch for at least 20 seconds then repeat with the other leg.
Benefits: Keeps the back of your thigh and calve muscles long and stretches your lower back. To make this stretch easier, allow the extended leg to have a slight bend. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest.
List of related literature:
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Dance Teaching Methods and Curriculum Design |
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| from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines |
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| from a prone position, with your chin or forehead resting on the ground— or from Chaturanga Dandasana (Four-Limbs Staff Pose)—stretch your legs away from your hips and chest. | |
| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Weight Training For Dummies |
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| from Stretching Anatomy |
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| from Stretching Exercises Encyclopedia |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from The Rock Climber’s Exercise Guide: Training for Strength, Power, Endurance, Flexibility, and Stability |
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| from The Genius of Flexibility: The Smart Way to Stretch and Strengthen Your Body |
20 comments
It is a slow proses of recovery but work’s you getting on feet again
I found this achievable and challenging at the same time. Thankyou so much!
Just as sweet the second time around, especially after being on my feet all day on day 1 of a heat wave! Thanks, Cat!
Excellent! Quick, effective, purposeful, and not overly impossible like some Yoga sessions I’ve been to!
omg bless you… I started walking a lot and I’m overweight.. couldn’t even walk in the house from tightness and soreness eventually. I did this and I’m buzzing with relief ���� thank you!
I was able to do all of the moves accept for the lunges; those were advanced. How do I build strength to do those? Do you have another video just for building strength to do the hip flexor stretches. I need to stretch my hip flexors, but it hurts my knees to do it from the lunge position.
Any chance you will be making more “10 min yoga” videos? My GF and I love that timeframe because it fits with our busy mornings. Thank you for this one!
Can you lay in the Hip Cross-Over for 2 or 3 minutes, instead of just 30 seconds?
Very nice stretch after a yoga class. Thank you so much ��������
I did two of your stretching videos today! They are perfect after a hiit training!
This was the best lower body stretch i have ever done. Thank you so much i was super tight and this helped me stretch out my lower body
Thank you Cat, I love your down to earth style and wonderful British accent. It’s interesting how everything is connected. My shoulders have been feeling tense but this lower body stretch seemed to really sort them out. Have a wonderful day, Maxine x
Hi Catt, I do intense kinda work outs twice a week, your videos always help me stretch off after the work out, I think I might try your daily videos for flexibility, thanks Amy
how many exercises would you recomend to execute daily? should i just train one kind of my body for instance legs, arms or core or should i mix them up?
Stretching is crucial! Especially as we move forward in life! Thank you.
This is my 3rd journey to walk again I’m so happy I found you guys
The first exercise is very helpful. There’s also tightness in the upper inner thigh. Any exercise for tightness in the upper inner thigh?
Hey Coach, I have regular pain in my posterior shin part(don’t know exactly whether it’s on muscle or bone) of both my legs. Intensity of pain is more in right one. when i dorsiflex my feet and then press the posterior muscle it doesn’t hurt,but when it’s in normal position and i press that part it hurts. The pain gets intense after playing vollyball and my legs get tired very soon during the practice time.Any way to reduce it, please Help!!!
I had a leg-workout day in my gym a couple of days ago and my glutes and hamstrings went sore after that. Couldn’t even bend/sit properly since then but felt great after following your stretches. Thank you so much!
It felt so good. Doing these short ones monday to sunday morning (first thing when i get up) feels so good! Have a lovely day thanks for sharing gros bisons Lya