Stretching before starting your exercise routine is very important as it warms up the body and prepares the joints and muscles by improving their range of motion. Regular stretching also improves joint flexibility and reduces the risk of injury.
Leg stretches before a workout are beneficial, as leg day is even more challenging. Skipping them may result in injury, as the muscles won’t be adequately prepared for the routine. It can also cause longer muscle recovery time.
List of stretching exercises before a leg workout
You can do the following warm-up before a leg workout:
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Leg swings:
In this exercise, you have to stand on one leg and swing the other forward and backward. Then, switch to side-by-side swings. This movement stretches the hamstrings, quadriceps, calf and groin muscles.
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Calf stretch:
Start in a push-up position, then push one leg back while pressing the toes into the ground. Hold in this position for 30 to 60 seconds and repeat the movement with the other leg.
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Squat to stand:
To do this, you need to sit comfortably in the deepest squat position, push back the hips, and extend the legs as much as possible. Remember to push your hips out while performing the squat.
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Supine leg stretch:
Lie on your back with your knees bent and feet flat on the ground. Bend one knee, hug it to your body and slowly straighten the leg while performing ankle circles. Then, bring the leg back to the starting position and repeat with the other leg.
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Hold the outside of your foot with your hand and lift it toward your back. Hold for a few seconds, then repeat with the other side.
Conclusion
Proper warm-up before leg day can improve blood circulation and muscle responsiveness, enhancing performance and preventing injuries. While regular workouts can help you keep healthy, having a health insurance plan is necessary to deal with unexpected medical emergencies. You can also opt for a family health insurance plan to cover all your family members.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.