Stretching For Lower Body

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Stretching your lower body will help you in preventing pain and cramps that come from inactivity. Do the simple exercises given in this article and you will find yourself getting more and more flexible.

Never stretch to the point where you begin to feel pain. Also, do not jerk suddenly or you may cramp your muscles. Establish a proper routine for stretching and you will definitely reap the benefits.

The stretches have been classified according to the muscle groups.  Before starting Adonis Golden Ratio, do 5-6 repetitions of each of the stretches.

Hip Stretches:

  • Start with a standing position. Slowly spread your legs apart and bring yourself down. Stretch your one hand over head. Get back to the normal position and repeat with the other hand.

Back Stretches:

  • Kneel down on the floor. Bend your upper body till your head touches the floor. Hold your heels with your hands and gently pull them. Hold this position for a while, then release.
  • Sit on the floor with your legs crossed. Place your arms on the floor and slowly arch your upper body forward. Hold this position for some time and then return to original position.
  • Sit on a chair and tuck your chin. Spread your legs apart and bend forward. Try to extend your hands as far as you can under the chair. Hold this stretch for a while and then relax.

Outer Thigh Stretches:

  • Lie down on the floor. Keep your shoulders and stuck to the floor. Slowly bend one knee and hold it with the opposite hand. Now bring the knee closer to the floor. Hold this position for a while and then return to normal.
  • Sit on the floor with your legs stretched out in front of you. Bend the knee of one foot and hold it with one hand. Hold your foot with the other hand and bring it closer to your chest. Hold this position for some time and then release.
  • Stand straight with your feet crossed. Now slowly bend downwards with your arms stretched out. Bend towards one side and try your best to touch the floor. Return to normal position and repeat with the other side.

Pelvic Exercises:

  • Sit down on the floor with your feet crossed and your back straight. Place your hands on your knees and bring out your feet and make them touch. Hold this position and relax. You can also vary this by holding your feet together and slowly arching your back forward.
  • Stand in a position with your one foot stretched backwards and the other knee bent. Put your hands on the floor. Hold this position for some time and then repeat by reversing the legs.
  • Stand with your feet apart. Bend your knees and bring yourself down. Put your hands on the floor in front of you and try to bend on one side. Hold position and then switch to the other side.

Stretches for Quadriceps:

  • Sit in a position with one knee bent on the floor and the other thigh parallel to the floor. Take support of one hand. Hold the bent foot with the other hand and stretch.
  • While standing, take support of a wall and lift your one foot. Stretch it as far as you can. Do the same thing for the other leg.

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