The following three exercises specifically work to stretch the outer thigh muscles to protect against strain or muscle pulls. In particular, warming up the outer thigh, to help prevent knee injuries. Remember that proper posture during stretching helps the stretch be more effective. Your head should be up, your back straight, and your shoulder relaxed and aligned.
How to Stretch Outer Thigh Muscles
Crossover sit. Sit on the floor with legs stretched out forward and together. Feet should be flexed. Bending at the knee, cross the right leg over the flat left leg. Slip your left arm between your chest and touch your left elbow to your right knee. Fingers should be touching the floor with a straight arm. Use the resistance created by your elbow pressing against your knee to stretch your outer thigh muscle. Hold this stretch for a 15 count. Perform 5 reps on each side.
Standing outer thigh stretch. Place the right hand against the wall, and cross your right foot behind the left foot. Bend your right ankle and lean into the wall. Hold for a 10 count. Repeat 5 times on each side.
Modified crossover stretch. Sit on the floor with crossed legs. Lift the right leg, bent at the knee, and place the foot on the floor on the outside of the left knee. The other leg should be bent with the outer thigh on the floor. Place the left hand on the right knee and the right hand behind you on the floor. Gently pull with the left hand to stretch the outer thigh for a count of 5. Release and repeat 5 times for each side.
Tips & Warnings
- Posture is very important when stretching. Try to maintain a straight back and aligned shoulders when stretching.
- Never bounce the legs when stretching.
- Never stretch to the point of pain, just to a slight pulling feeling.
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