Stretching the external parts of the thighs

Muscles on the lower limbs are often shortened and affected by insufficient stretching. This exercise is thoroughly stretching the external parts of your thighs, hips and calves. When exercising regularly, it is possible to prevent overloading in the calf muscles, knee muscles, hips muscles, back pains, pain the lower back and pain in the sacroiliac area.

 

Goal of the exercise:

  • Stretching muscles on the external side of the thigh, hips and calves
Default position
  • Lay on your side (ideally on an elevated surface - bed)
  • Move the stretched leg forward (on the bed the leg should stretch out from the edge of the bed
Phase 1
  • Push the stretched leg gradually up towards your shoulders, until you will feel slight stretch in lower back, hips and external side of the thighs
  • Lift your leg slightly towards the ceiling (1 cm -0,3 inches)
  • Take a deep breath
Phase 2
  • With exhale, let your leg slowly drop towards the ground
  • Keep the leg stretched all the time
Exercise video tutorial

Common mistakes

  • Absent rotation of the torso
  • Knee of the stretched leg is bent
  • Staying in the stretching position only short while
  • Staying in the position shorter than you should
  • Holding breath
  • External rotation of the hip while lifting up the leg above the surface

How often to exercise

  • You can exercise daily
  • Stay 30-60 seconds in described position (stretching) and repeat 3 times

Videos that might interest you

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Stretching the backside of the thighs

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Stretching the front side of the thighs

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