Stretching the external parts of the thighs

Muscles on the lower limbs are often shortened and affected by insufficient stretching. This exercise is thoroughly stretching the external parts of your thighs, hips and calves. When exercising regularly, it is possible to prevent overloading in the calf muscles, knee muscles, hips muscles, back pains, pain the lower back and pain in the sacroiliac area.

 

Goal of the exercise:

  • Stretching muscles on the external side of the thigh, hips and calves
Default position
Default position
  • Lay on your side (ideally on an elevated surface - bed)
  • Move the stretched leg forward (on the bed the leg should stretch out from the edge of the bed
Phase 1
Phase 1
  • Push the stretched leg gradually up towards your shoulders, until you will feel slight stretch in lower back, hips and external side of the thighs
  • Lift your leg slightly towards the ceiling (1 cm -0,3 inches)
  • Take a deep breath
Phase 2
Phase 2
  • With exhale, let your leg slowly drop towards the ground
  • Keep the leg stretched all the time
youtubeYoutube-obr
Exercise video tutorial

Common mistakes

  • Absent rotation of the torso
  • Knee of the stretched leg is bent
  • Staying in the stretching position only short while
  • Staying in the position shorter than you should
  • Holding breath
  • External rotation of the hip while lifting up the leg above the surface

How often to exercise

  • You can exercise daily
  • Stay 30-60 seconds in described position (stretching) and repeat 3 times

Videos that might interest you

youtube

Stretching the backside of the thighs

youtube

Stretching the muscles of the lower back, hips and thighs

youtube

Stretching and relaxation of the peroneal muscles

youtube

Stretching the front side of the thighs

Related exercises

Stretching the backside of the thighs

Stretching the backside of the thighs

Muscles in the back side of the thighs (hamstring muscle) often tend to get contracted which may create pain in…
Stretching the muscles of the lower back, hips and thighs

Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is…
Stretching and relaxation of the peroneal muscles

Stretching and relaxation of the peroneal muscles

This exercise will relieve the muscle tension in the front and back side of the peroneal muscles, with that you…
Stretching the front side of the thighs

Stretching the front side of the thighs

Quadriceps (quadriceps femoris) muscle often gets overloaded and shortened, that can cause movement limits and pain in knee joints, but…
Automatic mobilization of the sacroiliac joint - lowering the leg

Automatic mobilization of the sacroiliac joint - lowering the leg

Goal of the exercise: Mobilization of the sacroiliac joint
Stretching the gluteal muscles and increasing mobility in hips

Stretching the gluteal muscles and increasing mobility in hips

This exercise is optional for stretching the gluteal muscles and outer rotators of the hips. It is suitable when you…
Stretching the groins

Stretching the groins

This exercise is for stretching the adductor longus (muscle in the groin area). It is used mainly in cases of…
Mojžíšová - relaxing the gluteal muscles and pelvic floor

Mojžíšová - relaxing the gluteal muscles and pelvic floor

Goal of the exercise: Relaxing the muscles of the lower back and pelvic area
Straightening the spine and stabilization of the pelvis

Straightening the spine and stabilization of the pelvis

Goal of the exercise: Straight spine and head posture Activation of the core stability Stabilization of pelvis,hips, shoulders and shoulder…