She Strengthens

Unlock the Secret to Faster Recovery and Less Soreness: 19 Essential Lower Body Stretches

Are you ready to take your workout game to the next level? Incorporating lower body stretches into your routine can make all the difference. Not only can it improve flexibility and circulation, but it can also boost coordination and reduce soreness after a workout. According to research, stretching can have a significant impact on recovery, making it an essential part of any fitness routine.

The Importance of Stretching

Stretching is often overlooked, but it’s a crucial component of any workout routine. By incorporating stretching into your routine, you can improve flexibility, increase circulation, and even boost coordination. Laurie Campbell, regional vice president of Barry’s Bootcamp Canada, emphasizes the importance of regular stretching to improve performance and mobility.

Getting Started with Lower Body Stretches

If you’re new to stretching, it can be overwhelming to know where to start. Campbell has curated a list of 19 essential lower body stretches to help you get started. Remember to stretch to the point of mild discomfort, not pain, and never bounce during a stretch. Take your time and enjoy the process.

Warmup Exercises (5-10 minutes)

Before a workout, choose 5 moves from the warmup section and perform each for 10 to 30 seconds. Repeat 2 to 3 times as necessary.

1. Lunge with a Twist: Stand with feet hip-width apart, take a huge step forward with one foot, and lower until the knee is bent to 90 degrees. Twist from the waist, drawing one hand up and gazing up toward the ceiling.
2. Triangle Stretch: Stand with feet wider than hip-width apart, rotate one thigh out, and lift through the thighs. Spread arms wide at shoulder height, roll the front thigh open, and hinge at the front hip.
3. Wall Calf Stretch: Stand facing a wall, shift weight to one leg, and place the other toes up on the wall with the heel on the floor. Slowly lean toward the wall to feel the stretch in the calf deepen.
4. Child’s Pose: Start kneeling on all fours, send hips back to sit on heels, and reach arms straight out in front of you to feel a stretch in the lower back.
5. Walking Toe Touch: Start standing, bring one leg straight out in front of you, and reach the opposite fingertips out to touch the toes. Keep a tall posture and alternate legs as you walk forward.

Cooldown Exercises (10-15 minutes)

After a workout, choose 5 moves from the cooldown section and perform each for 15 to 60 seconds. Repeat 4 times.

10. Forearm Lunge: Start in a runner’s lunge position, bend at the waist, and bring hands to the floor on the inside of one leg. For a deeper stretch, bend elbows to get forearms down to the floor.
11. Quad Stretch from Lunge: Lower into a lunge position, draw one foot to the glute, and reach back with one arm to grab the top of the foot. Pull the foot as close to the butt as possible to feel a stretch in the quad.
12. Hamstring and Calf Stretch: Start standing, take a small step forward with one leg, and hinge at the hips. Fold over the straight leg, resting fingertips on the floor for support. Flex the ankle and use hands to pull the toes toward you to deepen the stretch in the calf.
13. Pigeon Stretch: Start in a Downward-Facing Dog, bring one leg forward, and lay the shin down on the mat with the foot flexed and knee bent. Keep the other leg straight out behind you with the top of the foot on the floor.
14. Seated Twist: Start seated with legs stretched out in front of you, bend one leg, and cross it over the other leg. Twist from the hips and place the opposite elbow on the outside of the knee.
15. Tuck Stretch: Lie faceup on the mat, draw both knees to the chest, and place hands on knees to pull them close to the body. Roll ankles clockwise and then counterclockwise.

Additional Stretches (5-10 minutes)

16. Hip Drop Stretch: Lie faceup with both legs straight out in front of you, draw one knee to the chest, and guide the knee over to the opposite side, across the hip.
17. Supine Quad Stretch: Start in a lunge position with one leg forward, bring the other knee down to the floor, and sit back onto the butt. Straighten the front leg and sitting up straight may be enough for you.
18. Cross-Legged Hip Stretch: Lie faceup with knees bent so the legs form a tabletop position, cross one leg over the other, and grab opposite feet with hands. Pull legs toward you to feel a stretch deep in the hips.
19. Standing Quad Stretch: Stand tall next to a chair or wall for support, feet hip-width apart, shift weight to one leg, and reach back to grab the opposite foot with one hand. Draw the knee forward so hips and knees are in line.

5-Minute Lower Body Stretch Series

Perform each stretch for 20 to 30 seconds. If you’re super sore, repeat the series 2 to 3 times as needed. Special thanks to trainer Kara Faulk for demonstrating the moves.