Leg stretches for flexibility and sore muscles with Alexia Clark

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Instant Knockout's Alexia Clark shows you the best way to use leg stretches for flexibility and sore muscles.

Leg stretches also help you:

• Warm Up
• Prevent Injury
• Break Down Lactic Acid
• Reducing Soreness After Injury

How long should you stretch for?

In this video Alexia recommends stretching for at least 10 – 15 seconds at a time.

Make sure to make some real tension in the muscle to give it a full stretch.

Stretch #1: Touch Your Toes (or Floor)

A classic stretch which works the:

• Hamstrings
• Calves
• Back

Instructions:

• Stand up
• With a straight back bend to the ground arms outstretched
• Touch your toes (or the floor if you can)
• Hold it, and feel that stretch down your legs
• Return to original position and repeat

Stretch #2: Runner's Lunge

This is a great stretch to perform before going on a run, or doing cardio, it stretches the:

• Quads
• Hamstrings
• Glutes
• Hip Flexors

Instructions:

• Stand up
• Put one foot out in front of you, and the other behind you staggared
• Bend the front leg to a 90 degree angle
• Stretch your back leg out behind you with a slight bend
• Fully bend your back leg to touch your knee to the floor
• Hold
• Release
• Switch Legs

If you're feeling enough of a pull feel free to pull your back foot towards your glutes.

Stretch #3: Seated Spiral Stretch

This is arguably the best stretch for squats as it works all the right muscles. The Seated Spiral Stretch works the:

• Hamstrings
• Glutes
• Hip Flexors
• Lower Back

Instructions:

• Sit up on the floor with your legs straight out in front of you
• Cross one leg over the other, pull your foot up against your glute
• Put your elbow over the crossed leg, pushing your torso in the opposite direction
• Apply pressure – feel the pull in your glutes and hamstrings
• Release
• Repeat with opposite leg

Stretch #4: Over The Thigh Hamstring Stretch

This Hamstring stretch is perfect for targeting the back of your lifts, and makes all the difference before an exercise like heavy back squats.

This stretch benefits the following muscles:

• Hamstrings
• Hip Flexors

Instructions:

• Lie flat on your back
• Raise one leg in the air, and cross the other leg over it under the knee
• Pull the straight leg towards your chest
• Hold
• Release and repeat with opposite leg

It hits the hamstrings hard, which makes them great to do before or after heavy deadlifts, especially if you're doing them straight legged.

Stretches for Sore Muscles and Flexibility Conclusion

If you want to learn more about the best lower body stretches, and fat burning be sure to visit: www.instantknockout.com