Stretching is one of the simplest and most effective ways to prepare your body for a tough day on the job. It not only limbers you up to increase performance and productivity, but it also reduces the risk of injury. Try leg stretches like the standing hamstring stretch, pigeon stretch, or kneeling hip flexor stretch to relieve muscle stiffness.

There are two types of stretches

Stretching comes in two different forms: dynamic and static. Dynamic stretches are more functional in nature, mimicking the movement of an activity, whereas static stretches hold the stretch to reduce muscle tension. Both play a vital role in your muscle’s health and recovery from workouts or physical activity.

Static stretches

Static stretches require holding the stretch in place for a set time to allow your muscles to loosen up, increasing flexibility and range of motion. Increasing flexibility can improve agility, speed, and muscle strength to enhance performance. Static stretches are typically done after a workout or heavy physical activity to help reduce stiffness, pain, and muscle stress. They’re also great for increasing circulation to help muscles recover faster and more efficiently.

Dynamic stretches

Dynamic stretches warm up muscles, ligaments, and other soft tissues while also putting joints through a full range of motion. They are used before a workout or physical activity to improve performance and reduce the risk of injury.

9 best stretches for tight leg muscles 

While stretching, you should feel a mild pulling sensation, never discomfort or pain. If you feel pain, stop immediately. Stretching consistently will offer the best results.  

1. Quad stretch

Target muscles: Quadriceps

Stand with your side towards a wall, placing your hand on the wall for balance. Hold your outside foot with your outside hand lifting your foot toward your butt, keeping thighs and knees together and in line. Pull your heel as close as possible until you feel a gentle stretch in front of the thigh. Hold for 30 seconds and repeat on the other side.

2. Pretzel stretch

Target muscles: Obliques

While laying on your left side, have your arm fully extended along the floor and your head resting on your arm. Bend your right knee toward your chest as far as possible, then bring it to the opposite side of your body toward the floor. Bend your left knee and grab your left foot with your right hand while trying to keep your shoulder blades pressed to the floor. Turn your head, looking over your right shoulder for more of a spinal twist. Hold for 30 seconds, repeat on the opposite side.

3. Standing hamstring stretch

Target muscles: Hamstrings

While standing, cross your right foot in front of your left. Slowly bend forward and lower your forehead to your right knee, keeping both knees as straight as possible (a slight bend at the knees is fine). Hold this position for 15-30 seconds. Relax, then repeat the stretch on the other side, crossing your left foot in front of your right.

4. Pigeon stretch

Target muscles: Glutes and back of hip muscles

Start on all fours with your hands under your shoulders and knees under your hips. Swing your right leg in front of your body until it sits perpendicular in front of you. With your left leg fully extended behind you, sit your glutes down to the floor as far as you can until you feel a stretch. Your right foot should be near your left wrist, and your right knee should be near your right wrist. If comfortable, lower your head to the floor. Hold the stretch for 30-60 seconds. Release and repeat on the other side.

5. Achilles opener

Target muscles: Hamstrings and Achilles

Stand in front of a wall (about 1-2 feet back) with your feet hip-width apart, spine neutral, and head facing forward. Step your right leg about a foot forward and bend your knee slightly. With your hands on the wall in front of you, lean into your right leg while keeping your left heel glued to the ground. Hold for 30 seconds, then switch and repeat on the other side. 

6. Lumbar rotations

Target muscles: Lower Back and obliques

Lie on your back with your knees bent, feet flat on the floor, and arms extended to your sides. Raise your knees to your chest, keeping them bent and glued together. Slowly lower them to the right side of your body, ensuring your shoulders stay on the floor until you feel a stretch in the lower back and obliques. Hold for 10-30 seconds and repeat on the other side.

7. Kneeling hip flexor stretch

Target muscles: Hip flexors

Start by kneeling on both knees. With your right foot, step forward until both legs are at a 90-degree angle. With your back straight, slowly push your hips forward and lean into your right leg, pushing your knee forward until you feel a stretch in the upper thigh of the back leg and hip. Hold for 15-30 seconds, then repeat with the other leg.

8. Figure 4

Target muscles: Hips, glutes and piriformis

Lie on your back with your feet flat on the floor. Cross your right ankle over your left knee, flexing your right foot. Reach your right hand through the center of your legs and interlace your fingers behind your left thigh. Pull the left knee towards your chest using your arms, pausing when feeling a stretch in your right glute and hip. Hold the position for up to 2 minutes, release, and repeat on your left side.

9. 90/90 hip opener

Target muscles: Hips

Start by sitting on the floor with one leg bent at a 90-degree angle in front of you—your knee and ankle should both be resting on the floor. Position the other leg beside you and bring your foot backward so that the leg also forms a 90-degree angle. Your back knee should be in line with your hip. Keep your back straight and resist the urge to bend to one side. Hold for 60 seconds and repeat on the other side.

5 benefits of leg stretches

1. Better flexibility and mobility: A regular stretching routine improves range of motion in the joints, improves flexibility, and enhances muscle strength to help prevent injuries. Improved flexibility will allow you to move more comfortably during workouts and everyday tasks. 
2. Less pain: Stretching loosens tight muscles, allowing your spine to move properly, preventing injury, and relieving pain. This can improve your posture while sitting or standing, taking pressure off your back and pelvis and reducing the likelihood of lower back injuries.
3. Better blood flow: Stretching helps increase blood flow to muscles, nourishing them and helping them recover more efficiently after physical activity.
4. Stress relief: Stretching activates the parasympathetic nervous system, reducing cortisol levels in the body; high cortisol levels can have serious consequences for long-term health. This can reduce stress, pain, and anxiety and improve mood. 
5. Quicker recovery: The muscle soreness you feel after a workout or a tough day on the job is caused by microtears in the muscle. The body sends nutrients and blood to the injured muscles during recovery, and stretching post-workout or post-work can help speed up the process by improving blood circulation and metabolic waste removal. 

Bottom line

Stretching might not be glamorous, but it is crucial to overall health. To see results, you must consistently stick to a routine 3 to 5 days per week. Begin with simple leg stretches for a short period, and as your body adjusts, gradually increase the duration and challenge.

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