If you exercise regularly, it's important to know how to stretch your butt, thigh and calf muscles properly. As these muscles are extensively worked in most exercise routines, not stretching them enough may lead to pain and even injury. In addition, it just feels good to stretch out the muscles, whether you work out or not. Stretch your butt, thigh and calf muscles before and after you exercise. Also, utilize the stretches for when you are feeling tense or just want to relax before going to bed.
- Stand up straight, with your legs shoulder-width apart. Standing on a carpeted or non-carpeted surface is fine. Lower your upper body down and touch your fingertips to the floor, or as far as you can while keeping your legs straight.
- Hold yourself in the position for five seconds. This will provide an excellent stretch for your butt, thigh and calf muscles.
- Lay down on the ground, preferably on a rug or exercise mat. Make sure that you are laying flat on your back.
- Lift up one of your legs and pull the knee into your chest. You should feel a strong pull in your butt, thigh and calf muscles. Hold the knee in place for up to 10 seconds.
- Do the same using the other leg. Repeat the stretch as many times as you want to. Be careful not to pull too hard and injure yourself. Start out pulling it lightly and stretch more deeply as you go.
- If you start to feel actual pain while stretching, discontinue doing it.
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