Lower Body Flexibility

These stretches can increase your lower body flexibility and give your muscles an extended safe range of motion. This can prevent injuries during your sport when your muscles might be pushed to their limits.

The flexibility exercises on this page are called static stretches. They are most beneficial if performed after exercise when you are all warmed up.

Keep these guidelines in mind when performing these stretches.

* Warm up before stretching.

* Stretch to just before the point of discomfort.

* The tight feeling in your muscles should lessen as you hold the position.

* Don't hold your breath.

* Hold each stretch for 10 to 30 seconds.

* Stop if you feel pain or intense tighness.

* Shake out the limb between stretches.

* Complete 2-3 stretches before moving on.

Sit on the floor with your right leg bent. Put your right foot over your left leg. Twist your upper body so you can position your left arm over your right leg, Use your elbow to push your right knee toward your left side. Hold this position for 10 to 30 seconds and repeat the process with the other leg.

This video demonstrates the glute stretch lying down:

Stand with your feet distance as wide as comfortable. Shift your weight to one side as you bend the knee on that side. The foot on your bent side needs to point out, away from your body so that it is in the same line direction as your bent leg. Reach the hand on your extended side toward your extended foot. The other hand can touch the ground in front of you for balance or rest on your bent knee if you prefer to stand upright. Hold the stetch and repeat with your other leg. This sound more confusing than it is so please watch the video for a demontration.

Place one leg out straight. Bend your other leg so that the bottom of your foot rests on your inner thigh. Bend forward from your waist. Keep your back flat. Hold this stretch before switching legs.

Stand on one leg. Grab just above the ankle of your other leg. Pull your heel into your but and pusjh out your hips. It's important to keep the thigh of your bent leg perpendicular to the floor (not angled). After holding the stretch repeat with your other leg.

Stand 3 or 4 feet in front of a wall. Place one foot about 18 inches in front of the other foot. Lean forward and place both hands on the wall. Lean into the wall to increase your stretch. Keep your heel on the floor and keep your back straight. Hold and repeat with the other leg.

Squat Stretch

6 great stretching exercises

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