Leg Stretches

Start on all fours. Push your hips back and rest them on your heels. Rest your forehead on the floor. Your arms should be beside your legs, with your palms facing up. Breathe deeply and hold this position.

If your forehead doesn’t reach the floor, you can support your buttocks with a foam roller.

You can do this right after waking up in the morning. The best part? This exercise and the next two even work in bed!

To stretch your hamstrings as well, here’s another simple exercise for you:

Start by lying on your back. Wrap both arms around the back of one thigh. Pull the leg toward you, keeping it as straight as possible.

Try to keep your other leg on the floor.

Lie on the floor on your side. Use your upper hand to grasp the ankle of the leg on the same side. Pull your heel toward your buttocks.

Push your hips slightly forward to deepen the stretch.

The following two exercises are excellent for developing particularly flexible legs:

Start on all fours. Extend one leg out to the side. Lower your hips toward the floor. Push your buttocks back. Hold this position.

Start on all fours. Spread your knees wider apart. Push your hips back. Hold this position.

Stand in a wide stance facing a wall. Place your hands on the wall for support. Shift your body weight onto your front leg.

Make sure the entire sole of your back foot is flat on the floor. Keep your knee straight.

While sitting, wrap the BLACKROLL LOOP BAND around one foot. Extend your leg. Grasp the other end of the band with both hands. Pull the BLACKROLL LOOP BAND toward your body. Hold this position.

You can also perform this exercise with another BAND of your choice.

While sitting, bend one leg at the knee. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

As you roll, slowly turn your foot to the right and left. This allows you to massage even more areas of the calf muscles. If you want to make the exercise more intense, rest your free leg on the lower leg of the other leg.

Get into a kneeling position. Place a BLACKROLL as close as possible to the back of your knee, between your lower and upper thigh. Sit back on the roll with your buttocks. Move your buttocks to the right and left to release tender points.

Lean your upper body further back for more pressure.

Start in a one-legged kneeling lunge. Wrap the SUPER BAND around the inside of your thigh. The tension should come from the side. Extend your back leg straight behind you. Lift your chest up. You should already be able to feel a stretch in your hip.

To mobilize the entire frontal and spiral lines, lift the arm on the side of the extended leg and rotate it over your thoracic spine toward the ceiling.

Bring one leg in front of your body. Bend the knee at a 45° to 90° angle. Extend the other leg behind your body. Press the pelvis on the side of the extended leg toward the floor. If possible, rest your upper body on the backs of your hands in front of you.

If you feel pain in your knee, the angle of your front knee is too flat. In this case, pull your foot back.

Start in a side-lying position on the floor. Bend the knee of your top leg to 90 degrees. Place the BLACKROLL under the bent knee to stabilize your pelvis for the following mobilization. Bring your bottom leg into an active hip extension. Grasp the top of your foot to increase the stretch. Try to rest your entire upper back on the floor.

Make sure your top leg does not leave the BLACKROLL. Your other leg should remain in full hip extension throughout the entire exercise. 

Start by lying on your back. Raise both legs. Place one foot on the thigh of the other leg. Grasp the raised leg with both hands. Pull the leg toward you. Hold this position.