6 Simple Thigh Stretches You Can Do At Home

These thigh stretches are perfect for doing at home. They don't require any equipment so you can use them right away.

Thigh stretches can be very beneficial.

  • They can help build flexibility in your thighs as part of a flexibility program.
  • Stretching out tight thighs can help with painful injuries like patellar tendonitis
  • They can help to fix problems with your posture. Your thighs are pretty large muscles so they can put a lot of strain on other muscles if they are tight.


A Technique To Increase The Stretch In Your Thighs

All of the thigh stretches on this page can be improved by using a special technique. It's called the pelvic tilt. Yes, it's as easy as it sounds...

...all you have to do is tilt your pelvis so that your lower back is convex. (Curving outwards)

Your thighs are attached to your pelvis, so naturally, when you tilt the front of your pelvis upwards your thigh muscles get stretched more.


Check Out The Home Thigh Stretches Here...


Knee To Tree Stretch

This quad stretch is incredible! You have to try it...It's probably one of the strongest quadricep stretches around.

You can do this stretch indoors against a wall if you like, but you may need to put a pillow under your knee.

  1. Put one of your knees on the ground close to the wall.
  2. Put your other foot out in front of you on the ground.
  3. Slowly raise your body until it is upright.
  4. Perform the pelvic tilt to intensify the stretch even further.
  5. Swap sides and repeat.



Frog Pose

This stretch can be done with one leg or two legs. The advantage of doing one at a time is that you can make the stretch stronger. Just pull on your foot with both hands.

  1. Lie face down and reach back to grab one of your feet.
  2. Pull your foot towards the ground.
  3. Perform the pelvic tilt.
  4. Repeat with the other side.



2 Lying Thigh Stretches

This stretch can be very painful if you're not very flexible in your thighs. One way you can reduce the pain is with pillows. Lots of pillows. Just pile them up underneath your back and lower yourself down slowly. Think of Shaye's position as the end result. You don't have to lie down right away.

  1. You have 2 options. Use 1 leg or both legs. (see the photographs)
  2. Bend one or both legs back and start to lean back.
  3. Support yourself on your elbows and with cushions.
  4. Perform the pelvic tilt throughout to keep the stretch working.
  5. The ultimate position is lying back with your lower back flat on the ground.




Flamingo Stretch

This has gotta be one of the oldest quadricep stretches around. It's easy and it works.

  1. Stand up straight.
  2. Lift one of your legs back and pull it towards your buttocks.
  3. Perform the pelvic tilt.
  4. Swap sides and repeat.



Knees to Side

This is a

  1. Lie on your back in position 1.
  2. Keep your feet in the same position and bring your knees down to the ground
  3. Keep your hips down on the ground and tilt your pelvis.
  4. Turn your body in the opposite direction to your knees.
  5. Swap sides and repeat.




Dynamic leg stretches like these should be done carefully. Only do them after you've warmed up a bit. You don't want to tear anything.

  1. Find something to help you balance.
  2. Bring one of your legs slightly forward.
  3. Now fling it backwards as far as it will go. You should feel a stretch in your thigh.
  4. The movement is much like pushing with a skateboard.




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