Stretching the thigh muscles - relaxes, strengthens and relieves pain

During the course of training, many people forget to include exercises aimed at strengthening the hips in the program. Weakened thigh muscles can lead to a cascade of negative changes, including pain in the hips, knees, and back. Of particular note are the gluteus maximus and medius, as well as the hip flexors – rectus femoris and iliopsoas. Stretching the thigh muscles will allow you to relax tight flexors, which are often weakened and/or overextended in people who spend most of their time in a sitting position.

Exercises for stretching the muscles of the thighs – relax and strengthen

Extended sitting causes the hip flexors to shorten and tighten, leading to poor posture and back pain, and increases the risk of injury to the feet, ankles, and knees.

1. Happy child

• lie on your back;
• bend both legs;
• grasp the outer edges of the feet with your hands;
• hands are on the sides of the legs;
• Using upper body strength, gently lower your legs towards the floor until your knees are below your armpits;
• try not to tense your shoulders and chest;
• after 5 deep breaths, return to the PI.

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2. Squatting with hands in front of you

• stand and spread your feet a little more than hip-width apart;
• squat down with your hips down;
• move your palms together at heart level;
• put your elbows on the inside of your knees;
• take 5 breaths;
• put your hands on the floor;
• slowly move your hands forward;
• at the end point, linger for 5 breaths.

3. "Open Lizard"

This exercise is great for stretching the hip flexors.

• stand in a lunge position (right knee in front);
• lower your left knee to the floor;
• put your hands on the floor (clearly under your shoulders);
• slowly turn your right knee to the right so that you rest on the outside of your right foot;
• take 5 breaths;
• repeat to the left side.

4. Stretching with legs wide apart

• Spread your feet at a distance equal to the length of one leg;
• put your hands on the floor in front of you;
• slightly spread your legs so that your heels are wider than your toes;
• always keep your feet fully on the floor;
• lowering the hips, support on the forearms and then lie on the shoulders (as in the picture);
• turn your head to the side;
• for five breaths, linger in this position;
• slowly return to the PI.

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5. Butterfly

• sit with both legs bent;
• bring your feet together;
• using hands "open" feet like a book;
• use your leg muscles to lower your knees to the floor;
• pull in the stomach, relax the spine;
• relax your shoulders and look ahead;
• take 5 breaths and slowly lean forward;
• put your palms on your feet, hands lowering your knees down;
• after 5 breaths, return to the PI.

For more stretch, you can extend your arms in front of you.

6. Head to knee tilt

• sit on the floor with your legs stretched out in front of you;
• bend your right leg, lean its sole against your left thigh;
• pull both hands to the left foot and lean the torso against the left thigh;
• if you can't reach your foot, put your hands on your ankle or shin;
• try not to round your back;
• take 5 breaths;
• repeat on the right leg.

Stretching the muscles of the thighs, which estet-portal.com described in this article, will help relieve tension from muscles suffering from constant sitting. In addition, stretching is great for strengthening muscles, preparing them for training and avoiding pain and injury.

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