Top 10 Lower body stretching routine
If you use your lower body a lot throughout the day like climbing hiking and have stress on that area then try this routine which is focused on the muscles below the waist and hips.
Focus on the routine while performing the movement we also included pictures for your better understanding.
Dynamic knee bend
- Body in a stand-up position
- Raise the heel of any of your feet toward the gluteal
- release the stretch and return to the first point
- Repeat the same routine with another foot
- Time to perform is 10-15 seconds
Dynamic knee kick
- Standing position withholding one of the legs at the hip height while at the same time bend your knee
- Calmly straighten your knee as far as possible
- Return to the normal position
- Repeat the same movement with another part
- Continue this routine for 10-15 seconds
Dynamic hip extension
- Body in the standing position
- Slowly extend one of your legs behind your body while straightened
- Release the stretch then return to the normal position
- Repeat the same movement with another leg
- Time to perform is 10-15 seconds
Dynamic heel drop
- Use one of your feet and place it on the edge of an object while another leg is placed slightly in the front
- Bring down the heel while keeping the knee in a straight position
- Release the stretch and return to the first position
- Time to perform is 10-15 seconds
- Repeat the same mentioned moves with the other leg
Sumo squat
- Body in a standing position while the feet wide apart, lower your body slowly and push your upper body forward slightly
- Perform each stretching move for 12-30 seconds
Lunge
- Body in a standing position while legs in a lunge position, bring down the lower area of the body while knees toward the floor with the hips to the ceiling
- Stretch for a total of 15-30 seconds
- Repeat the above movement with your other leg
Knee bent sit
- Body in kneel position with toes down, heels should be up and the body toward the front position
- Now slowly sit back with hands placed on the floor in the front area of the body
- Release the stretch and then return to the first point
- Time to perform this will be 10-15 seconds
Seated figure
- Sit on the floor with one leg straighten while another leg across the thigh
- Slowly moving the chest area to the legs point
- Stretch for at least 15-30 seconds
- Repeat the same movement slowly with you another leg
Lying Leg raise
- Body on the floor and legs should be a little bent, rise on of your legs while placing your hand on the thigh area and bring the leg slowly to the head point
- Stretch for at least 15-30 seconds
- Same movement should be repeated with another leg too
Dynamic lying crossover
- Lie on the floor while knees are half bent
- Slowly lift one of the legs and bring down the other knee to the flower area
- Stretch in the position for at least 10-15 seconds
- Return to the first position
- Repeat the same movement with another leg too
click on the link to See Upper Body Stretching Routine
for more exercises click here