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Stretch It: Inner Thigh

FitSugar — Thu, 07 Jun 2007 03:00:00 -0700

I have received many requests from inflexible readers for stretches. So here is one of my favorites, especially for after a run since you can do it anywhere and you don't have to lie down to do it. It stretches the inner thighs (aka adductors) safely and effectively, and those inner thighs are often forgotten in a workout as well as stretching.

Inner Thigh Stretch
hold stretch for 20 seconds
or 5 long, slow breaths

Start in squat with your knees open, heels up and hands on the ground in front of you.
Put more weight on your right foot and straighten your left out to the side.
Don't jam your left knee, keep it slightly soft so you don't hyper-extend the joint.

Then switch sides.
Stretch each side twice.

Don't forget to breathe while you are stretching and remember you should warm up for at least five minutes before doing any deep stretching.

Stretch It: Inner Thighs

FitSugar — Thu, 06 Dec 2007 08:45:00 -0800

It is best to stretch warm muscles, which means you should stretch after a run or a workout. Sometimes though, you are not really in a place where you want to throw yourself onto the ground and commence stretching. That is one reason I love this inner thigh stretch. You can do it anywhere without touching the ground.

Side Lunge for the Inner Thigh

Stand with your feet about 4 feet apart and toes facing forward.
Bend your left knee, making sure your left knee doesn't move beyond your ankle. Rotate your pelvis slightly to the left to increase the stretch of your right inner thigh.
To keep pressure out of the inside of your right knee, really weight the outside of the right foot.

Hold for 15 to 30 seconds, then switch sides. Repeat stretch twice on each side.

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Strike a Yoga Pose: Wide-Legged Forward Bend E

FitSugar — Mon, 07 Apr 2008 04:00:00 -0700

In Ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes I've been to classes where the instructor throws in a fifth - Wide-Legged Forward Bend E. This pose is great for stretching your hips, hamstrings, and inner thighs.

Sanskrit Name: Prasarita Padottanasana E
English Translation: Feet Spread Intense Stretch Pose E
Also Called: Wide-Legged Forward Bend E or Wide-Legged Split

You definitely don't have to go down this far. Want to see the variations for this pose? Then read more

Start off in Wide-Legged Forward Bend D pose.
Widen your stance a little in order to place your palms flat on the ground right below your shoulders.
Start to inch your feet further apart, making sure to keep your heels wider than your toes. Keep the soles of your feet flat on the ground at all times to protect your knees.

As your hips get lower, you can prop yourself up with your forearms, and then move down to your shoulders.
If your shoulders are on the ground, turn your head to the side, and rest your cheek on the ground so you don't bruise your chin.
To get out of this pose, slowly come back on to your hands and walk your feet closer together until your big toes are touching.
Stay here in a forward bend until you're ready to slowly come to stand.

Stretch It: Wall Straddle

FitSugar — Thu, 05 Feb 2009 13:00:00 -0800

The wall is a great prop to use when stretching because it can either support the weight of your body, as in Shoulder Wall Roll, or add resistance like with this Chest Opener. If you liked the relaxing Legs up the Wall Stretch, here's a variation that will stretch your inner thighs.

To find out how to do this read more.

Place a folded bolster, blanket, or pillow against a wall.
Sit down as close as you can to the wall, next to the pillow. Lie down on your back, place your feet on the wall with your knees bent, and scoot your body over so that your bottom and lower back are on the pillow.
You want to adjust your body so that your bum is touching the wall, and then place your feet straight up, resting your heels on the wall. Now separate your feet and slide your legs down the wall toward the ground, coming into a straddle position.
You can keep your arms by your sides, or by your head (this position will stretch your shoulders).
Close your eyes and allow your entire body to relax, feeling gravity pulling your feet down and opening your inner thighs. If it becomes too intense, place your hands on the outside of your thighs for a little support.
Hold like this for several minutes or longer. Once you've had enough, slide your feet up the wall toward each other. Then walk your feet down the wall, draw your knees into your chest and roll your body over to one side. Rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to stand up.

Stretch It: Frogger

FitSugar — Thu, 11 Dec 2008 07:57:10 -0800

If you've been doing a lot of squats, biking, running, or sitting for long periods, you could use a good hip and inner thigh opener. This stretch I call Frogger might look a little x-rated, but once you get past that, it'll become your new favorite post-workout move. (Though I'd refrain from dropping on the floor in the middle of your office to do this one.) Like Pigeon and Butterfly, this hip opener is intense and most beneficial if you hang out in it for a while - at least a minute.

Music: "Desafinado" by Charlie Byrd and Stan Getz

To find out how to get in and out of this pose, read more.

Begin on your hands and knees on a carpeted surface. If you don't have carpet, fold up a blanket so it's at least four feet long. You'll need some cushion for your knees.
Now slowly slide your knees out to the side, away from each other, and move your feet as well so that your ankles remain in line with your knees. Flex your feet so your toes are pointing out. This stretch becomes intense quickly, so only widen your knees and lower your hips until you feel a nice stretch. You shouldn't feel any discomfort or pain.
Once your legs are in a good position, if you're low enough you can walk your hands out and release your elbows to the ground. Use your hands to help press your hips back toward your feet to intensify the feeling in your legs. Keep your head lifted and your shoulders relaxed so your pelvis continues to press toward the ground.
Breathe deeply in this position, staying for as long as you'd like. When you're ready to come out, move slowly. Come up onto your hands if you're not there already, and lean forward as your bring your heels together behind you. Then slide your knees together and come into Child's pose to give your hips a rest.

Strike a Yoga Pose: Head to Knee A

FitSugar — Mon, 16 Nov 2009 05:50:03 -0800

Looking to loosen up inflexible hips and hamstrings? Here's a yoga pose that's a popular stretch among runners because it'll target the oh-so-tight backs of the legs.

Sanskrit Name: Janu Sirsasana A
English Translation: Head to Knee Pose A
Also Called: Flag

To learn how to do this forward bend variation read more.

Begin in a seated position with both legs straight out in front of you.
Bend your right knee and place the sole of your foot against your inner thigh, pulling your heel as close to your body as you can.
Sit up nice and tall, lengthening through the spine and keeping your left leg straight. Then fold your torso over your left leg. Rest your hands on the floor on either side of your leg or on your shin. Or if your hamstrings and hips are more flexible, reach for your foot - the right hand holds the left wrist.
Rest your forehead on your leg and stay here for five breaths, being sure to continue lengthening the spine as you relax the shoulders away from your ears.
Then release your hands, sit up, and either take a vinyasa to switch sides, or just switch sides from here. This time the left knee will be bent, and the left hand will hold the right wrist.

Have any burning questions about yoga? Then post them to the Yoga Stretch and Tell group.

Stretch It: Iliotibial Band and Outer Thigh

FitSugar — Thu, 04 Oct 2007 04:00:00 -0700

Running can take its toll on your knees and having tight muscles and soft tissue around the very important knee joint can increase the toll we runners pay. That is why stretching is so very important.

This stretch targets the iliotibial band (ITB), the thick band of fascia that runs down the outside of the thigh, and it is important because when the ITB gets tight it can pull the knee cap out of alignment causing all sorts of pain. This simple move is one of my favorite post running stretches. As an urban runner, I particularly like it because I don't have to touch the ground to do it. So stretch it!

Here's how, via the Foot & Ankle Institute:

Iliotibial Band Stretch

Cross your right foot behind your left, so the toes of both feet are almost even.
Turn your right hip out, so your toes will be almost touching with your heels apart (sounds weird..so just stand up and try it).
Side bend to the left allowing your head and neck to bend to the left too!.

Hold for 30 seconds and repeat on both sides at least two times

Fit's Tips: This stretch is for your outer thigh/abductors. You might feel it on the sides of your glutes too, and you might feel that area stretching first. The ITB is fascia, which is challenging to stretch. If your ITB is really tight you should invest in a foam roller and try rolling it out.

Thigh stretch

admin — Thu, 04 Sep 2008 19:30:09 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

Hold on to something for balance. Standing on one leg, grasp the foot of the other leg. Keep your knee pointing down. Pull up with light pressure. You do NOT need to pull up all the way to your buttocks. If it feels uncomfortable or painful, you are putting too much strain on the knee joint.

Hold your foot behind you for 10-20 seconds, then switch sides. You should feel the stretch in the front of the thigh.

Review Date: 7/21/2006

Reviewed By: Benjamin W. Van Voorhees, MD, MPH, Assistant Professor of Medicine and Pediatrics, The University of Chicago, Chicago, IL. Review provided by VeriMed Healthcare Network.

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Source Doc: 2_19487

No Equipment Necessary: Tabletop Lift

FitSugar — Tue, 27 Oct 2009 10:00:57 -0700

Tabletop may look easy (shown in the photo on the left), but once you hold it for a while, you'll feel your thighs, booty, and triceps burning. It's also a great exercise that will open your shoulders and chest. Here's a variation that will strengthen your core and increase flexibility in your lower back and hamstrings.

To give it a try read more.

Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart.
Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck.
Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position.
Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer.

I love a full body exercise, don't you?

Stretch It: Easy Back Stretch

FitSugar — Wed, 21 Oct 2009 09:00:53 -0700

One thing I have learned from my years as a Pilates instructor is most folks don't twist enough. The spine likes to rotate. Here is a simple back stretch that feels great after running. It also lengthens the inner thighs and opens the shoulders too.

For written instructions on how to do this stretch, just read more.

Stand with your legs open to the side with about two to three feet between your heels. Point your toes slightly outward.
Bend your knees over your toes, and place your hands on the insides of your knees. This will help keep your knees aligned with your ankles and toes. You back should be almost parallel to the ground.
Push your right hand gently into your right knee, as you bend your left elbow to twist to the left. Look over your left elbow. Hold for 15 seconds then switch sides.

I love this stretch since it requires no props and since you're not lying on the ground, you can do it anywhere.