Stretching exercises for the main leg muscles

There are not many people who learn this from an early age and when they start physical activity elongation or the muscle lengthening It’s as important as the exercise itself.

Stretching after an activity, or just that activity, is beneficial. Especially when we talk about the legs, which are the ones that support the daily weight. What are stretching exercises? hamstrings.

“The hamstrings comprise a group of three muscles that run along the back of the thigh from the hip to the area just below the knee,” says the Mayo Clinic.

When we do it exercisewe put our body in motion and the legs are the ones that work the hardest.

The people who do it sports as in football, basketball or tennis, which involve running, stopping and starting suddenly, they can suffer injuries.

Also runners, dancers, skaters or any activity that requires effort in that area, which includes the semimembranosus, semitendinosus and biceps femoris muscles.

These muscles also play an important role in the bending movement of knee and hip extension. This is why it is essential to stretch periodically.

The Espine Health portal indicates that “hamstring tightness often contributes to lumbar back pain“, which is why it is also useful for relieving lower back pain.

standing stretch

It is perhaps the best known of the stretching exercises in that area. While standing you need to bend at the waist and, without bending your knee, try to touch your toes with your hands.

It is not necessary to make efforts, it is preferable to proceed little by little and increase the intensity as the days went by. Can also

It must be taken into account that if you suffer from back pain, perform the movement carefully.

There are variations such as putting one foot in front of the other with the supported heel. Or keep both feet on the same line and try holding onto your heels.

Stretching while sitting on the floor

It is also a very common movement and is usually taught to children when they are introduced to sports and learning to stretch after an activity.

While sitting on the floor with your legs together and knees bent, hold your heels with your fingertips and stretch your legs as far as you can without letting go of your hands.

You have to keep your head between your legs, feel the push of the muscleshold for a few seconds and release slowly.

On a chair

It’s another variation of the same thing. Sitting but not on the floor, place one leg straight on another chair in front. The hand is stretched towards the toes. It is recommended to stretch one leg at a time to avoid strain.

With the help of a towel or something else

Lying on your back, grab each end of a rolled towel or rope with both hands and pass it behind your foot.

You need to pull (stretched, without bending your knees) the leg Until you feel the stretch in your hamstrings.

On the wall

Lying near a wall, the tail is resting against it and the legs are stretched upwards. You have to keep your knees straight to pull. This stretch improves lower back pain.

In front of a table

In a standing position, the trunk is flexed and the outstretched arms are rested on the table. The knees are bent and the back is lowered, with the intention of lowering the belly towards the ground. They stretch their legs again.