Stretching exercises Vol 4

Stretching Vol 4 (LOWER BODY)

As we saw we clearly spoke about the different stretching routines in my previous posts. I mostly stressed on stretching drills which has mostly to do with the upper body, well you use upper body the most for many of the workouts but when it comes to challenging workouts you have to make sure that your lower body and upper body's strength and flexibility remains almost the same, so By performing these simple lower body stretches you can easily be able to do that and hence and do any challenging workouts or a sport.

EXERCISE NO 1 ( LOWER BODY)

KNEE STRETCH 

Stretching for the knee has to be done regularly and must not be ignored to maintain  a healthy strong knee.Tightness can be caused due not enough care for the knee or arthritis/tendinitis etc, By stretching the knee you can also balance the strength and flexibility of the knee and thus can improve the knee's performance in weeks if done efficiently.

Without enough exercise and stretches to the knee, it becomes weak and straight everyday cause it bears all the upper body weight whilst walking,running and working out etc.Once again as i told do not over stretch and give too much stress as it might cause damage or even a tear in extreme cases.

Knee Exercise 1

Raised Knee stretch

There are several ways to stretch the knee, there are several exercises  but which are too complex, so i will make it simple for you to perform and which would not cause any injury compared to the other exercises.

The easiest way to do this particular stretch is to

1- Stand a side at an elevated platform or a table.

2- Rest that straight leg whichever preferable on the table or whichever raised elevation you have selected.

3- Lean forward as you keep that knee intact and straight.

4- Feel the stretch and and hold it for a few seconds until you feel some tension.and then repeat and switch to the other leg and do the same.

Knee Exercise 2

Knee Quadriceps

This drill is very popular and can be does anywhere and anytime. There is no equipment required for any of my exercises as i directly give importance to body weight exercises and lean muscle development which is very significant these days.

1- Stand beside a counter top and hold on to it one hand if necessary for your balance, once you have practiced and mastered this exercise it will be easier for you  to do it and even without holding on to something.

2- Grab your right ankle as you reach down and if you are unable to do so you could loop a belt aroud your right ankle.

3- Lift your chest up,Straighten the back and pull your ankle right up and back gently,

4- If you can bring your knee behind whist doing this stretch then you are doing it efficiently.Switch and repeat.

Knee Exercise 3

Knee Raises

Just like leg raises,knee raises is very simple and the fastest way to stretch your knees efficiently, 

1- Lie down flat with your hands touching the ground.

2- Bend your legs and push your knees outwards.

3- Raise one leg completely just like a leg raise and with the adjacent leg push your knees more further and stretch it till you feel the tension.

4- Hold that poistion where you feel the tension for 20-30 seconds and the release it gently.Switch and repeat the same.

EXERCISE NO 2 (LOWER BODY)

CALF STRETCH

I personally concentrate more on my calves as this is the muscle which is very much exposed and which a lot of people notice or observe There's a good impression on you if you are calf muscles are all toned up. It might be funny but that's the truth.The stretches i am sharing has to be followed if not strictly at least regularly to keep you fit. All these posts and ideas is only to help you all..It is necessary to strengthen calf muscles as it even very essential to walk and run effectively or to be good at any sport.

Calf exercise 1

Standing Calf stretch

This is a very easy stretch exercise which can bring a lot of changes in a few days of regular practice.

1- Stand in front fo a wall (2-3 feet away) make sure you are standing straight with your chest up.

2- Place your right foot behind ensuring that your toes are pointing forward.

3- Keep your heel on the ground and lean forward with your knee straight and now rotate the toes in and out .

4- Hold on to a position where you feel the tension the most and release and get back to the initial position.

Switch and repeat for best results.

Calf exercise 2

Dog yoga / Dog stretch

As the name says it is basically how dogs stretch everyday to relax and to flex the muscles and joints in them. This particular stretch is brought by yoga which is in fact very famous but not much people are aware about this. So let me give you a clear picture of how it is done.

1-Get down on all your four with the hands right under your shoulders placing on the floor.

2- Walk with your hands slightly on the floor.

3- Spread your fingers apart and pugh your hips up and tighten your abdominal muscles.

4- Keep the heels on the ground and gently try to straighten your knees as much as possible.

5- When the tension is developed hold it for a few seconds and feel the stretch and repeat.

  

Reminder-Go through  my regular basic and advanced warm ups before you do any of these exercises. All the best.