{"id":18990,"date":"2013-03-03T09:21:22","date_gmt":"2013-03-03T14:21:22","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=18990"},"modified":"2014-10-29T11:14:46","modified_gmt":"2014-10-29T16:14:46","slug":"band-stretching-for-tight-legs","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/band-stretching-for-tight-legs\/","title":{"rendered":"Band-Stretching for Tight Legs"},"content":{"rendered":"
\"Band<\/a>

Photo Credit: Cara Canington<\/p><\/div>\n

Whether you run, lift weights, or just have tight hamstrings, using a band to stretch your legs properly can truly make a difference in your muscular health.\u00a0 Using a partner to hold your legs and stretch achieves the same effect as the band, however band-stretching is a great option when your workout buddy is out sick or can\u2019t make it to the gym.<\/p>\n

First, choose a band with the right resistance.\u00a0 Usually bands are color coordinated to indicate levels of resistance.\u00a0 If you have tighter muscles that are not very flexible, choose a band that has a little more give and is looser.\u00a0 On the flip side, if you are extremely flexible and need a deeper stretch, pick a tighter band.\u00a0 There are four main stretches to do when using a band, three focusing on your hamstring muscles and one pinpointing your quadricep.\u00a0 Take your time and hold each stretch for about 30 seconds, going deeper in to the stretching position as time passes.\u00a0 Go through all four stretches on one leg and then repeat the same routine on your other leg.<\/p>\n

Stretch #1:<\/strong> Place your foot in the band and have the elastic wrap around the bottom of your shoe.\u00a0 Make sure you have a large amount of space to stretch, and lay down on your back.\u00a0 Pull on the band and stick your leg straight up in the air.\u00a0 Keep you other leg straight and flat on the ground.\u00a0 Be sure to pull your leg back to the point where it is uncomfortable, but not painful.\u00a0 This will give you the deepest and most effective stretch.\u00a0 Hold for 30 seconds.<\/p>\n

\"Band

Photo Credit: Cara Canington<\/p><\/div>\n

Stretch #2:\u00a0<\/strong> Place your leg to the outside of your body, keeping both legs straight and focusing on stretching your groin and hamstring.\u00a0 Let your leg that\u2019s in the band relax and really fall into a deep stretch.<\/p>\n

\"Band

Photo Credit: Cara Canington<\/p><\/div>\n

Stretch #3:<\/strong> Now pull your leg to the inside, and across your body.\u00a0 Again, keep both of your legs straight.\u00a0 This stretch will target your hamstring as well as your glutes and hip muscles.\u00a0 Hold for 30 seconds.<\/p>\n

\"Band

Photo Credit: Cara Canington<\/p><\/div>\n

Stretch #4:\u00a0<\/strong>Lay on your side and pull your heel to your rear-end.\u00a0 Place the band on the front of your shoe by your toes and pull the band up above your head.\u00a0 You will feel the stretch in your quadricep and groin area.<\/p>\n

\"Band

Photo Credit: Cara Canington<\/p><\/div>\n

Be sure to repeat this same stretching routine on the other leg.\u00a0 If done properly, the whole process should take you about 5 minutes.\u00a0 Now who doesn\u2019t have 5 minutes after a workout to really stretch out your legs and help make tomorrow\u2019s workout more enjoyable?\u00a0 Band stretch after workouts for stronger, healthier leg muscles.<\/p>\n