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What are some good leg stretches (specifically for hips and groin)?
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You should try the downward and upward dog! These are very basic yoga stretches that will make your legs feel great, and most importantly stretched! If you can do the full or partial lotus, try it, but the splits and half splits are always good. Watch the videos, enjoy!
Some old standards are sitting indian style but with the soles of your feet together in front of you then pull them back toward your groin to feel it start working. For more detailed stretches though these sites can help and they're free.
http://www.ifafitness.com/stretch/stretch7.htm
http://physicaltherapy.about.com/od/flexibilityexercises/p/groinstretch.htm
http://www.exrx.net/Stretches/HipAdductors/PNFStraightLeg.html
http://www.coolrunning.com/engine/2/2_1/126.shtml
http://www.healthline.com/blogs/exercise_fitness/2008/03/fast-fitness-relaxing-hip-leg-and-groin.html
http://www.ifafitness.com/stretch/stretch7.htm
http://physicaltherapy.about.com/od/flexibilityexercises/p/groinstretch.htm
http://www.exrx.net/Stretches/HipAdductors/PNFStraightLeg.html
http://www.coolrunning.com/engine/2/2_1/126.shtml
http://www.healthline.com/blogs/exercise_fitness/2008/03/fast-fitness-relaxing-hip-leg-and-groin.html
Some of the best stretches:
Lunge- put one leg far ahead of the other and lower yourself down as low as you can go. Keep your back straight throughout and tighten your abs. Then step back and put your other foot forward and repeat.
Squat- keep both feet parallel and lower your body by bending at the knee and keeping your back straight. Once your legs reach a 90 degree angle, stand back up.
Side Lunge- Similar to the lunge, keep one foot beneath you and push the other one straight out to the side. Keep that leg relatively straight and bend on your other leg as far down as you can go while keeping your back straight. Stand back up and repeat on the other side.
Spread- Sit down on the ground on your rear with your legs out in front of you. Try to spread your legs out to the side without bending over much. You can use your hands to push your legs out in both directions. Get to a spot where it hurts just a tad and really stretches you out and hold there for 5-10 seconds, then pull them back in.
Then lean forward to touch your toes. If you can reach them, hold onto the back of your foot and pull yourself forward even more. If not, then grab the closest point on your leg to your feet and pull yourself forward from there. Hold at the farthest point you can for 5-10 seconds.
Hope these help. Happy holidays.
Lunge- put one leg far ahead of the other and lower yourself down as low as you can go. Keep your back straight throughout and tighten your abs. Then step back and put your other foot forward and repeat.
Squat- keep both feet parallel and lower your body by bending at the knee and keeping your back straight. Once your legs reach a 90 degree angle, stand back up.
Side Lunge- Similar to the lunge, keep one foot beneath you and push the other one straight out to the side. Keep that leg relatively straight and bend on your other leg as far down as you can go while keeping your back straight. Stand back up and repeat on the other side.
Spread- Sit down on the ground on your rear with your legs out in front of you. Try to spread your legs out to the side without bending over much. You can use your hands to push your legs out in both directions. Get to a spot where it hurts just a tad and really stretches you out and hold there for 5-10 seconds, then pull them back in.
Then lean forward to touch your toes. If you can reach them, hold onto the back of your foot and pull yourself forward even more. If not, then grab the closest point on your leg to your feet and pull yourself forward from there. Hold at the farthest point you can for 5-10 seconds.
Hope these help. Happy holidays.
Forgot my source, I have extensive personal training experience.
A stretch that I like for my hips is the pigeon stretch.
http://www.lower-back-pain-answers.com/images/Pigeon-right-gluteal-stretch.jpg
For the groin, the the butterfly stretch can't be beat.
http://media.washingtonpost.com/wp-srv/health/fitness/exercises/images/s2.gif
Touching your toes is always a good stretch to include.
http://www.lower-back-pain-answers.com/images/Pigeon-right-gluteal-stretch.jpg
For the groin, the the butterfly stretch can't be beat.
http://media.washingtonpost.com/wp-srv/health/fitness/exercises/images/s2.gif
Touching your toes is always a good stretch to include.
source(s):
Years of track and cross country.
Years of track and cross country.
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