Weve done the leg work (pun intended!)
and narrowed it down to the seven best stretches to improve your lower body flexibility.
This can lead to hip, knee, andlower back pain.
Another sign of reduced flexibility?
Recurring discomfort or stiffness in the legs, especially after periods of inactivity or following exercise, he says.
If you want to really boost your flexibility, you could stretch every day to see the fastest improvement.
Improves range of motion and flexibility
A regular stretching routine helps your body move with ease.
A joint with full range of motion functions like it shouldwhich means the muscles are stronger and healthier.
Decreases back pain
Tight muscles can cause pain and stiffness in your back.
A2023 study3found that stretching brought immediate and long-term pain relief for those who had chronic low back pain.
Improves posture
Tightness in your leg muscles can affect both sitting and standing posture.
Your lumbar spine has a natural slight curve.
corrective exercise specialist and founder ofGarage Gym Greatness
Alleviates stress
Feeling anxious?
A2013 study5found a stretching program helped reduce anxiety, stress, and pain.
It also helps boost your mood.
While stretching, you will feel pulling or have mild discomfort, but you should never feel sharp pain.
Stop the stretch if you feel this.
Dont bounce while stretching, and be consistent with your stretching, says Mendez.
The Worlds Greatest Stretch
Mendez puts the Worlds Greatest Stretch at the top of her listand for good reason.
This stretch is both static and dynamic, so its a great move to start your stretching routine.
It will increase flexibility in your hamstrings, hip flexors, glutes, quads, and calves.
It also opens up and stretches your chest, arms, and spine.
Pigeon Pose Stretch
This is a great stretch to do if you sit all day.
I love thepigeon stretchto develop hip flexibility and mobility, says Peak.
This hip-opening move stretches your hip flexors, glutes, piriformis, and groin.
Piriformis Stretch
If you have sciatica or glute pain, thefigure four stretchcan help provide relief.
This exercise stretches the piriformis muscle in your glute.
Foldover Stretch
This leg stretch increases flexibility in your hamstrings, hips, and calves.
It also provides a nice gentle stretch for your lower back.
This stretch is helpful if you haveplantar fasciitis.
FAQ
What causes tight leg muscles?
Experts6say that some people are just genetically predisposed to having tighter muscles than others.
Other factors also play a role, including a sedentary lifestyle.
Sitting down at the office for extended periods is a primary culprit of tight leg muscles, says Peak.
Regular stretching and taking little walks in the day can help with this.
Another factor is overuse or not warming up properly.
High-intensity workoutsin the gym or at work can lead to tight legs.
CrossFitters complain about this a fair bit due to the high-intensity, squat-centric workouts, says Peak.
When is the best time to stretch?
It is beneficial to stretch both before your workout and after your workout, says Mendez.
Dynamic stretching is best before a workout, while static stretching is best post-workout or during your cooldown.
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