How to do stretching legs?

1. Stretching the groin, inner thighs
Sit on the mat, feet press together. His hands grasp the feet. Neck and shoulders straight. Start smooth movement from the hips down to the floor. Stay the point where you feel strong, but painless stretching. Are at this point of 50-60 seconds. Gradually return to starting position.

2. Stretching hamstring
Sit on the mat, bend your left leg, straighten your right in front of him. Left foot should touch the inner thigh of the right leg. Grab hold of the lower leg outstretched legs and slowly begin to bend until you feel a good stretch painless. Stay in this position for at least 50-60 seconds and return to starting position. Repeat the same for the other leg.

Remember, any exercise presented here will be effective stretching legs only if your movements are slow and smooth, without jerks and sudden movements.

3. Stretch the top of the leg muscles
Sit on the mat, bend your left leg so that the heel was near the outside of the thigh. Bend the right leg at the knee, right foot should be close to the inner side of the thigh of the left leg. Get your hands back and place your palms on the floor. Slowly lower yourself back to the soft stretch the muscles of the upper left leg. Stay at the point of stretching for about a minute and slowly rise to its original polozhenie.Pravilnaya stretching legs also requires you to follow the breath. In the maximum point of tension for you you exhale. Do not hold your breath, breathe evenly and rhythmically

.4. Stretching the hamstrings
Lie on your back, bend your knees. Lift one leg, hold hands on the thigh and start slowly pull the leg toward you. Leg should be slightly bent at the knee. Repeat for the other nogi.Esche one caveat - stretching exercises for the leg muscles will be most effective if you start exercising after "warm up" the entire body. For example, you can spend 5 minutes on a stationary bike and then start stretching.

5. Stretching lunge with one leg forward
One knee down to the floor, pulling the leg back. The second leg thrust forward at an angle of 90 degrees. Put your hands on the leg of the forward and begin a slow rhythmic tilts forward until you feel a stretch until the upper part of the leg. Repeat the same for the other leg.

6. Stretching for calves
Get on your knees and hands in a pose "dog." Thrusting one leg at an angle of 90 degrees, put his hands on her and slowly push down and forward. You will feel a mild stretch the calf muscles. Repeat for the other nogi.Vse above are exercises for stretching the legs should not cause you have a strong or sharp pain in the muscles or tendons. If there was pain, pressure or loosen, adjust the incline - in any case can not stretch the muscles through the pain.

So how to make perfect legs stretching from the first time you do not get to do this exercise regularly. Try not to hurry - it is better slowly, systematically and accurately perform each exercise for stretching the muscles of your feet.
The main thing is to be willing to work on his body, but the result is not long to wait!