How to Increase Leg Fexibility with Isolated Stretches
Muscle flexibility is an important part of keeping in shape, looking and feeling your best. We all have certain part of the body which are naturally more or less flexible than others. These areas vary from individual to individual, so your friend may need to focus on different stretching techniques than you do. There are many stretches that can be used to increase flexibility in one specific area, like the arms, shoulders or legs. If you would like to increase your leg flexibility, follow the steps below to learn a few basic stretches that will help you achieve this goal.
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Instructions
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Sit with your feet out in front on you, legs together and straight, so that the back of your legs touch the floor. Pointing your toes toward the floor, inhale and straighten your spine. You should feel the stretch in the back of your calf and thigh muscles. If you need a more intensive stretch, lean forward with your body, reaching your arms to your toes next time you exhale. Complete this stretch by flexing your toes and repeating. Alternate pointing and flexing the toes and repeating the stretch as desired. Remember to keep your legs straight and flat on the floor.
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Bend your knees, and bring your feet together, so that the bottoms of your feet touch each other. This is appropriately called the butterfly stretch, because when you look down, your legs should resemble wings. Keeping your feet together inhale, placing you hands on your knees, then exhale, gently pressing your knees toward the floor. Repeat and inhale. Next, place your hands out in front of your body and lean forward while you exhale. Repeat. The butterfly focuses on stretching on your inner thigh and groin muscles; this is where you should feel the stretch.
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Straighten your legs and bend one knee, bring the bend legs over the top of the other. Keeping your spine upright and your straight leg flat against the floor, hug your bent knee to your chest. Exhale. Alternate legs and repeat. The stretch isolates the outside upper thigh muscles; this is where you should feel the stretch.
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Tips & Warnings
Performing stretches frequently will help to increase their effectiveness. For optimal results in increasing leg flexibility, do these stretches every other day, or at least three times a week.
