Warm up exercises for the legs
To stretch the backs of your legs, stand about 12 – 24 inches away from a wall with your hands flat against it - then bend your arms, but not enough that your nose and the wall meet. Keep your heels down and you will feel the stretch in your calves. To stretch the sides of your calves, try the exercise again with your knees slightly bent.
While lying on the floor, hold of your knee with both hands and bring it up to your chest while keeping the other leg straight out on the floor. Repeat with the other side. When letting go of your leg, encourage it to lower to the floor in a controlled fashion, to warm and stretch all the muscles, not just flop down like a dead fish!
Sit up in a chair with your legs stretched out. Holding the sides of the chair for balance and to bring your stomach muscles into play, draw your legs toward your chest, keeping your back straight.
Balance on your left leg, supporting yourself by holding onto something stable. Bend your right knee slightly, bring one foot up behind you and grasp the ankle/right foot (depending on your suppleness) with your left hand. Pull your heel gently towards your buttocks, keeping your knees together. Feel the stretch at the front of your thigh. Change legs and repeat exercise. Do not yank the leg up and back and try to get it to move as close to the buttock as possible using its own muscular power. Your grip should only add guidance a couple of ounces of pressure right at the end, otherwise you run the risk of tearing the muscle.
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