Leg stretches for the whole lower body in 12 minutes

The legs carry us all day, and each part tightens in its own way. Sitting shortens the hip flexors and the backs of the thighs; stairs, cycling and running tire the quads; heels and long walks load the calves. A leg stretch routine moves each of these once, so nothing is left out.

The nine stretches below take about twelve minutes and run from standing to lying down. Each one has a longer page of its own if you want more. If you run, yoga for runners shows how a shorter version fits after a run.

When should you see a doctor or physio?

Check with a doctor or physiotherapist before stretching if you have:

• a sudden sharp pain, a pop or bruising in a muscle;
• pain, tingling or numbness that travels down the leg;
• swelling, warmth or redness in one calf (get this checked promptly);
• pain inside the knee or hip joint rather than in the muscle;
• recent surgery on the hip, knee or ankle.

How do you do a leg stretch routine?

Walk for a few minutes first. Hold each stretch for five to eight slow breaths, about 30 seconds, on each side, breathing out as you settle.

1. Calf stretch at a wall. Hands on the wall, right foot stepped back, heel down, knee straight. Then bend the back knee for a second round. The calf stretch page has five more versions.
2. Standing quad stretch. Hold a wall with the left hand, bend the right knee and hold the ankle or a strap, knees side by side, tailbone slightly tucked. See the quad stretch for the front of the thigh for kneeling and lying options.
3. Standing forward fold. Feet hip-width apart, knees bent generously, fold from the hips and let the head hang. Roll up slowly, head last.
4. Low lunge. Step the right foot forward and lower the left knee onto a cushion. Tuck the tailbone a little and ease the hips forward, as in Anjaneyasana, the yoga low lunge. You feel the front of the back hip.
5. Half splits. From the low lunge, shift the hips back over the back knee and straighten the front leg, heel down, hands on blocks. Fold forward with a long back.
6. Wide squat. Feet wider than the hips, toes turned out, lower the hips towards a block or cushion with the elbows inside the knees. Five breaths for the inner thighs and hips.
7. Butterfly. Sit on a cushion with the soles of the feet together and the knees falling open. Fold forward gently from the hips. Eight breaths.
8. Figure four on your back. Lie down with the knees bent, cross the right ankle over the left knee and draw the left thigh towards you. This reaches the outer hip and buttock; the glute stretches lying down and seated go further.
9. Lying hamstring stretch with a strap. Loop a strap around the right foot and lift the leg towards the ceiling, knee soft. Eight breaths each side, then rest flat for a minute.

Which muscles does each stretch reach?

How should you change the routine for different days?

The same stretches work differently depending on when you do them.

• Before a run, a game of basketball or leg day: skip the long holds. Walk for five minutes, then do walking lunges, leg swings forward and back, and slow bodyweight squats, about ten of each.
• After training: pick four stretches that match what you worked, for example calves, quads and hamstrings after a run, and hold each for five to eight breaths.
• On a rest day: do the full nine, holding each for about a minute, and finish lying down.
• Before bed: stretches 7 to 9 only, slow and easy, with the lights low.

How long until your legs feel more flexible?

The first change most people notice is that the stretches feel less awkward, often within a week or two. A measurable change, such as fingertips reaching closer to the floor in the forward fold, usually takes several weeks of stretching most days. Progress is rarely even, and the hamstrings tend to feel tighter on mornings after a long day of sitting. Keep a simple note of how far you reach in the forward fold once a week.

A note for hot, sweaty sessions

In Philippine heat the muscles warm up quickly, which can make it tempting to push further than usual. Stay at the same easy edge you would use on a cool morning, keep a towel on the mat so the hands and feet do not slide in the lunge and half splits, and drink water before you start.

Common mistakes

• Stretching cold. A short walk first makes every stretch easier.
• Locking the knees. In hamstring stretches, a soft knee keeps the stretch in the muscle.
• Bouncing. Hold still at a comfortable point instead.
• Knees falling in. In the wide squat, keep the knees pointing the same way as the toes.

Make it easier or harder

• Easier: hold a chair for the standing stretches; put blocks under the hands in the lunge and half splits; sit higher in butterfly; swap the squat for butterfly lying down if the knees complain.
• Harder: hold for longer on rest days, lower the blocks, straighten the legs a little more, or reach the arms up in the lunge.

Where can you go deeper on each part?

The hamstring stretches from standing to lying down and the hip stretches for every direction the hip moves expand stretches 3 to 8. If a longer goal helps you keep going, the eight-week plan for the splits builds directly on stretches 4 and 5. At the far end of the leg, the seven foot stretches for tired feet work the toes and arches.