If you do exercises and stretches along with massage, then it can help you in quick recovery. So let’s know which stretches can help you in reducing the stress of the feet.
Standing for a long time, walking and running fast, or participating in any activity that requires a lot of use of the legs, all these things cause the muscles of the legs to become stiff. Increased stress on the legs causes pain and difficulty in performing routine tasks. To get rid of these, people often take massage. Although massage is also effective in these, but if you do exercises and stretches along with massage, then it can help you in quick recovery. So let’s know which stretches can help you in reducing the stress of the legs.
Learn here how to release the tension in your legs (leg stretching exercises)
1. Hamstring stretch
The hamstring muscles are located on the back of the upper leg. If you feel sore or tired in your legs after a stint at the gym or after running a half marathon, sit on the floor and bend forward from your waist. Try to bend as far as possible while keeping your legs straight. Stay in this position for 20 seconds. Then return to the starting position and repeat this three times.
Alternatively, you can do a standing hamstring stretch. Stand up and cross the right leg over the left leg. Slowly bend forward until your forehead comes towards your knees. Keep your legs straight while in this position. Hold it for about 20 seconds. Once you return to a fully upright position, cross the left leg over the right leg and do it again.
Wrong exercise increases pain in the legs. Image: AdobeStock
2. Calf stretch
Often after keeping the legs busy for a long time, there is a feeling of pain in them. Especially the tension in the calf increases. To reduce this, stand at arm’s length from the wall. Place both hands on the wall at a distance of shoulder width, then step back with one leg while maintaining the momentum of pushing against the wall. Remain in this position for 20 to 30 seconds. Then return to normal position, and repeat this with the other leg as well.
3. Sitting Pigeon Pose
Sit on the floor with both legs stretched out in front of you. Bend the right leg and place your right ankle over the left knee. Bend forward until your chest touches your right thigh. Remain in this position for 30 seconds. Then return to the normal posture, and switch legs to do it again. This helps to stretch the legs. This increases blood circulation in your legs and relaxes the muscles. Thus it can help you release leg tension.
Leg raises put pressure on the lower abdominal muscles. This helps to strengthen and tone the core. Image: Shutter Stock
4. Leg raises
Lie down on the floor on your back, keep both your arms on both sides of the body. Now, keeping one leg straight, slowly raise it upwards. Hold the leg you have lifted for five seconds, then slowly bring it back to the floor. Repeat the same exercise with your other leg as well. Raising the legs increases blood circulation, which gives relief to the muscles of the legs. At the same time, stretching the legs activates the muscles, and you get relief from pain.
5. Hip flexor stretch
Sit on the floor with your back straight. Keep the soles of your feet together in front of you. At the same time, pull your heels towards you and slowly push your knees towards the floor. Remain in this position for 30 seconds. This stretches the legs, which activates the muscles and gives you relief. Along with reducing pain, it also increases the flexibility of the legs.
