Properly Stretch Your Lower Body

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Video: Properly Stretch Your Lower Body

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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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   First, stretching for the glutei (or glutes) will be shown

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   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

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   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

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   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

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   We do each side.

   

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8. 8
   Now, stretching for the quadriceps (or quad) and hip flexor will be shown

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   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

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    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

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    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!

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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