Stretching your calves and quads lowers the risk of cramping. A stretching sequence for your legs Calf stretches It’s important, too, to keep these large muscles loose so you avoid injury a muscle with little give is more prone to strains and tears. Tight hamstrings can tug at the hips, causing the same problem, and at the knee, sending pain to that region, as well. Tight quads, for instance, can pull the pelvis down, creating lower back pain. These muscles also have outsize influence on other areas of the body. These muscles, which include the hamstrings, quadriceps (quads), and adductor muscle group (inner thighs), do the brunt of the work when you move and suffer the most when you’re stationary. Your upper legs contain some of the biggest and strongest muscles in the body. If high heels are part of your daily (or even occasional) wear, calf stretches will be particularly important to add to your routine. High heels, in particular, put the calves in a shortened position, and that can lead to cramping. The footwear you choose can have a big impact on how your calves feel.
(If you want to impress your friends, here’s how to pronounce gastrocnemius: gas-trok-NEE-me-us.)
The calf is actually made up of two muscles: the gastrocnemius and the soleus, both of which work hard when we walk or run. See also: 6 Foot, Toe, & Ankle Stretches to Improve Your Yoga Poses Why stretching these muscles matter Familiar or not, the stretches are all very doable and will help counter the effects of anything you’ve been doing-from over-sitting to ambitious cycling-to shorten your body’s biggest muscles.
Most people, if they learn to stretch at all, get to know some of the tried-and-true calf and upper-leg stretches. Some of the stretches below may be familiar to you. Invite your breath into every move as you focus on the release. Try incorporating these calf and quad stretches into your next asana session or after a workout to target these two key areas. Yoga offers us opportunities to stretch our entire bodies, including our often-overworked legs.
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