by James - This article may contain affiliate links.
You need great flexibility if you do sports, such as gymnastics, professional dancing, or martial arts. It’s good to do the stretches yourself; however, you can’t increase the flexibility beyond a certain level unless you use stretching accessories. A leg stretcher helps you stretch more and increase the flexibility of your legs. But, how often should you use leg stretchers?
The more you do leg stretching exercises, the better you’ll get. Ideally, use the leg stretcher two or three times daily, and hold each stretch for 30 to 60 seconds. If you don’t have enough time for this, use the stretcher at least two or three times per week.
In this article, you’ll learn how to use the leg stretcher correctly.
You’ll also learn how often you need to use a leg stretcher and how long you should hold the stretches. Also, see should you stretch calves every day for more tips.
If you are in a hurry to see the best products to help with leg stretches, see the products below.
Contents
How Often Should I Stretch My Legs? ?
If you stretch regularly, you’ll get better results. It’s better to do stretching exercises every day instead of a few times per week.
Do 20 to 30 minutes of stretching at least three times a week.
If you don’t have enough time for this, you can do five minutes of stretching daily.
A daily stretching routine is, of course, the most effective.
It’s ok if you stretch your legs multiple times per day. This routine will increase your range of motion and flexibility.
Therefore, it’ll improve your daily living activities and athletic performance.
It also helps release stress and tension and decreases pain and stiffness in your lower body.
Also, make sure you do floor stretches on a comfortable, high-quality mat to prevent slips and injuries.
Here are our top three recommended exercise mats if you don’t have one.
How Long Should You Hold Stretch With a Leg Stretcher? ?
The duration to hold the stretch with a leg stretcher depends on your leg stretcher model.
But as a general rule, you should often hold a stretch for 30 to 60 seconds.
You can also contact your leg muscles without reducing the stretch. Hold the contraction for 10 to 15 seconds.
Push your legs against the resistance of the leg stretcher as it will stretch your muscles even further.
Then, release the contraction and take a forceful breath in and out while doing it.
Now, increase the stretch as your leg muscles are comfortable and relaxed. Hold it for 30 to 60 seconds.
Repeat the process until you can’t go any further.
Hold the position for 1 to 2 minutes, and slowly release the stretch.
Repeat it for three to five reps.
It would be best to feel the stretch and even slight discomfort.
Listen to your body and stop stretching when you feel severe discomfort.
How Do Leg Stretchers Work? ?
The leg stretcher pushes your legs wider.
It puts your muscles in a position where you can stretch them all, even those hard to stretch, such as your hip muscles, abductors, and inner thighs.
Another way of stretching this muscle is working with a training partner who can push your leg up towards the side while standing.
You need to breathe and get relaxed while stretching to stretch even further. The leg stretcher works this way.
It’s the same as when you have a training partner that pushes your legs while you relax into the stretching.
The bars push your legs like a training partner, and you can breathe and relax while deeply stretching.
The leg stretcher resists the stretching force to help you further stretch.
This process is like PNF stretching, a stretching technique that uses stretching and contracting to resist the force pushing you into the stretch.
Source: Community Clinic Association
It needs a little practice to achieve. You can pull the bar towards you and, simultaneously, push your legs back to increase the stretch.
Do light cardio exercises, such as walking, cycling, jogging, etc. Then prepare yourself with some light stretches.
Sit on the ground and open your legs out in front of you.
Sit tall on your ischium, i.e., the bones in the bottom of your pelvis.
Put the bar of the leg stretcher in front of you, and pull the central bar towards you to open the outside bars wide.
The more you pull the central bar, the more will be the stretching. Pull it until your legs are into the full stretch.
Here are our top three recommended leg stretchers.
Top Tips on Using a Leg Stretcher ?
A leg stretcher helps you increase the flexibility of your legs. However, you need to follow these three sets of tips so that you won’t harm your body.
1. Muscle Stretching Tips
Using your leg stretcher the right way is essential to stay safe and prevent injury. Here are some tips:
- Warm-up before using the leg stretcher. Warming up your muscles for 5 to 10 minutes prevents the risk of injury and tightness of cold muscles during stretching. It will also prepare your muscles for the stretching you’re about to do.
- Only stretch the muscles. Stretching the tendons rather than the muscles can increase the risk of tearing and tendon elongation. It also causes pain and inflammation in the area of your tendons.
- Stretch regularly. Try to stretch every day, or at least two or three times a week, to get the best out of your stretching sessions. Regular stretching helps you become flexible and increase your range of motion in a shorter period.
2. Breathing Tips – How To Breathe While Using A Leg Stretcher
Here’s how to breathe while using a leg stretcher.
- Don’t hold your breath. Your muscles need oxygen to get the best result from stretching. Also, holding your breath forces you and doesn’t let you deeply stretch.
- Exhale during stretching. Forceful exhaling helps you get the deepest stretch possible. Do it, especially when you increase the stretching depth.
3. Posture Tips While Using a Leg Stretcher
Maintaining the right posture is essential during leg stretching. Follow the tips below.
- Sit straight. Always remain in an elevated sit-up position. Holding your spine up straight helps you stretch deeper. Rounding your lower back increases the risk of injury to your spine. Lean forward from the hip instead of your back.
- Relax your legs. You can go further into the stretch by relaxing your muscles and holding them comfortably.
- Stop stretching when your muscles shake or burn. Uncontrollable shaking and burning muscles might be the signs of overstretching. You may damage your body if you continue stretching with these symptoms.
- Don’t clench your jaws and hunch your shoulders. Clenching your jaws and hunching your shoulders will decrease the stretching force and prevent you from going further into the stretch.
Frequently Asked Questions on Leg Stretchers ?
Is It ok to Overstretch With a Leg Stretcher?
You only need to stretch to the point that you feel it in your muscles with slight discomfort.
But it would be best if you didn’t overdo it. Overstretching isn’t recommended when using a leg stretcher.
Don’t force into any stretching position.
Also, avoid bouncing while stretching as it may cause injury and stiffness.
If you feel muscle soreness the day after you stretch your legs, it shows that you might be overdoing it.
What Muscles Do Leg Stretchers Work?
Stretching some muscles, such as hamstrings and glutes, doesn’t require a leg stretcher since you can stretch them independently and without any aid.
The leg stretcher can help you stretch those impossible or hard muscles without assistance, including hip muscles, inner thighs, and abductors.
You can easily stretch them using a leg stretcher or a training partner.
Final Thoughts ?
How often should you use leg stretchers?
A leg stretcher can increase your range of motion, and we recommend it to those who need great leg flexibility. Use it daily or at least thrice weekly for 20 to 30 minutes.
Hold each stretch for 30 to 60 seconds, and repeat for 3 to 5 reps.
A leg stretcher helps you stretch hard muscles by improving the stretching force.
I hope you enjoyed this post. Check out our posts on Should I Stretch After Leg Day? And How Do You Use a Calf Stretcher?
Last update on 2023-01-27 / Affiliate links / Images from Amazon Product Advertising API
