Properly Stretch Your Lower Body

Edited by angela, Alexander Avdeev, Jen M

Welcome to VisiHow! My name is Angela Zakos, and I am coming to you from God Body Personal Training. This is a tutorial on lower body stretching. Lower-body stretching is very important, especially if you suffer any lower-back pain. Lower-body stretching will also assist you in any lower-body workouts. You want to make sure that you are stretching before, during, and after your workouts to help prevent any injuries.

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Steps

  1. 1
    First, stretching for the glutei (or glutes) will be shown
    .
    We take a seat on a bench or any surface that we can find. The lower the surface is, the deeper the stretch will be.
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  2. 2
    From the starting position, we put one foot up onto the knee
    .
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  3. 3
    We are going to slightly push on the other knee
    .
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  4. 4
    We slightly bend forward
    .
    We are going to feel a stretch on the side where the leg is lifted.
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  5. 5
    If we don't feel the stretch, then we push the knee a little deeper and lean a little bit more forward
    .
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  6. 6
    We must make sure that we are just bending right at the hips
    .
    If we crawl over by stooping, we won't feel anything; so, we sit up tall and just lean forward.
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  7. 7
    We are going to hold each stretch for 20-30 seconds
    .
    We do each side.
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  8. 8
    Now, stretching for the quadriceps (or quad) and hip flexor will be shown
    .
    We hook one toe on the bench.
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  9. 9
    We slowly bring ourselves down to the knees on the mat
    .
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  10. 10
    We bring our other foot forward to a lunge position
    .
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  11. 11
    From this position, we slightly lean back to feel a deep stretch through the quadriceps and in through the hip flexor
    .
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  12. 12
    We are going to do both sides and hold each side for 20-30 seconds
    .
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  13. 13
    Now, we will stretch hamstrings as well, which are the back of the legs
    .
    We need to come back to the other side of the bench. We do one leg at a time.
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  14. 14
    We put one straight leg up with the toe flexed, not pointed
    .
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  15. 15
    We are going to stand tall
    .
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  16. 16
    We just bend at the hips
    .
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  17. 17
    Again, if we bend by stooping, we will be bending the back; and we are not going to feel the hamstring stretch
    .
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  18. 18
    We stand up tall
    .
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  19. 19
    We bend right at the hip
    .
    We must feel a big pull behind the leg through the hamstring.
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Those are the three stretches that I've shown you in this tutorial. Again, my name is Angela Zakos from God Body Personal Training. Thank you for choosing VisiHow!

Video: Properly Stretch Your Lower Body

If you have problems with any of the steps in this article, please ask a question for more help, or post in the comments section below.

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Article Info

Categories : Physical Health

Recent edits by: Alexander Avdeev, angela

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