1. Leg Swing
These are changing body movements that work the hips, glutes, and thighs. They require a straight back and a tight core to get the most benefit. To perform leg swing, do the following:
1. Stand with your feet hip-width distance apart and keep your toes, knees and hips in alignment.
2. Place the right foot forward and swing it back, increasing the speed of motion to increase the stretch.
3. Repeat the procedure above ten times on each side and then move to, side to side swings.
4. Now swing the leg in and out, crossing it over your standing leg. Repeat this, five times on each side.
2. Quad stretch
Quad stretch is a static stretch that mainly works the thighs and the hip flexor. When performing quad stretch, focus on keeping the core tight, the tailbone tucked, and the knees in alignment with each other and your hips.
1. Stand with your feet hip-width distance apart.
2. Lift your right leg back and up, moving the heel towards your bottom.
3. Using your right hand, pull the foot or ankle closer to the bottom.
3. Butterfly/Seated saddle
It normally focuses on the hips, hamstrings, calves, and lower back.
1. Sit on the floor and bring the soles of your feet to touch.
2. Press the edges of your feet into the ground.
3. Lengthen out of the lower back and pull the legs towards you as far as you can without collapsing the back.
4. Fold forward with a flat back and use the elbows to help press the knees towards the floor.
4. Mid-Back extension
This type of stretch works the muscles of the upper back and core. The stretch is actually in the front of the body. It is a counterbalanced movement that strengthens the spine as it stretches the chest and abs.
1. Start on your stomach, with your forehead on the floor, legs extended, ankles hip-width distance apart, and the tops of feet touching the floor.
2. Place your hands by your side, backs of your hands on the floor.
3. Exhale as you lower your body back to starting position.
4. Repeat the above steps five more times, concentrating on each inhale.
5.Prone figure 4
This stretch mainly targets the psoas, piriformis, hip flexors, hamstrings, and quads. It increases hip mobility.
1. Start on your back with the knees bent and feet flat on the floor.
2. Push your head, and back into the floor as you cross the right ankle over the left knee, flexing the right foot.
3. Work the bent knee out so that both knees are in the same plane. Pull the left knee towards your chest.
4. Hold for 20 seconds and repeat on the other side.
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