Sexy Lean Legs and Butt

The Controversy Over Should Leg Stretching Exercises And Stretches Be Included In Your Workout Routine

January 13, 2008 on 1:48 am | In leg stretching exercises |

Is it necessary to stretch prior to exercising? There seems to be a lot of controversy surrounding this topic. One side of the fitness camp says stretching should be skipped altogether and the other side says that stretching prior to any workout is essential for peak muscle performance.

How are stretches and the warm-up different? Stretches consist of slow, purposeful movements that gradually loosen up, lengthen and lubricate the muscles, preparing them for exercise.

Stretching properly will extend muscles to their full length, readying them for a high level of exertion. The warm-up prior to a workout session is made up of light exercises to increase muscle temperature, which will increase flexibility and therefore help to prevent injury during intense exercise. For example, a runner would begin his workout with a light jog and work his way up to running, in order to give his muscles a chance to “warm up”.

It is crucial for both men and women to include stretching before engaging in any type of exercise. The benefits of leg stretching exercises speak for themselves. When we exercise, our muscles become tight and shortened. Over time, our muscles gain strength, but also remain tight and contracted, which then reduces our range of motion. Stretching on a regular basis gives our muscles full range of motion, which reduces the risk of injury as our workouts become more intense and as we age.

When our muscles are tight, less oxygen travels through the blood to the muscles, causing decreased circulation. This can equate to muscle aches or even pain. Leg stretching exercises, which take between 10 and 15 minutes each day, increase our circulation, translating to fewer aches and pains, not to mention reduced tension.

Studies show that stretching can help prevent and even reverse hardening of the arteries. Consistent and prolonged stretching can reduce cholesterol levels and have a positive effect on the arteries. Combined with a balanced diet and moderate cardio exercises, stretching is helpful in achieving better overall health.

Here are a few leg stretching exercises to get you started.

Seated Floor Hamstring Stretch

Begin by sitting on a floor mat. Extend your right leg in front of you and bend your left leg, placing your foot against your right inner thigh. This stretch originates from your hips. Slowly lean forward and reach for your right ankle. Once you feel the hamstring muscle stretching, hold that position for 15 seconds (no bouncing) and then repeat the same exercise on the other side.

If you prefer not to get down on the floor, use a chair or bench. Sit down on the outer edge, bend your knee at a 90-degree angle and place one foot on the floor. The other leg can be straight or slightly bent and extended in front of you. Flex your toes toward the ceiling, place your hands on the thigh of the leg that is bent and lean forward. Keep a flat back for this exercise. Repeat the same position and motion on the other side of your body.

One Leg Over (Hamstring Stretch)

To perform this leg stretching exercise, sit on a floor mat. Position your right leg straight out in front of you. Cross your left leg over the straight (right) leg and position your left foot flat on the floor. Next, place your right arm and forearm on the outside of your left (bent) knee. Gently turn your body and pull the left knee across the body. You should feel a nice stretch in the hamstring area.

Standing Quad Stretch

In order to keep your balance, stand and place your hands on a wall, fence, or other stationary object. Bending one leg, grasp the top of the ankle or your forefoot from behind. Gently and slowly pull your ankle or forefoot behind your body. Straighten your hip by slightly moving your knee backward. The best form for this exercise is to maintain a straight, diagonal line from the heel to the top of your head. Don’t allow your knee to flare to the side. Hold the stretch and repeat the same motion with the opposite leg.

When we first begin leg stretching exercises, our body tends to stay tight and actually fight flexibility for a short period of time. Expect your body to positively respond somewhere between week four and six. The key is to keep performing leg stretching exercises daily until your body finally responds. You’ll reap all of the benefits of stretching, not the least of which is feeling fantastic!

Copyright  2008 Mandy-Jane Clarke
LeanLegsAndButt.com is a fitness resource site dedicated to advice and tips onLeg Stretching Exercises.

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