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Tight thighs, whether from an intense workout or from sitting too long, are uncomfortable. One of the easiest ways to relieve a tight thigh is with a standing stretch. A standing quadriceps stretch can be performed anywhere, whenever you need relief. Another option is a lying stretch. This stretch is nice when you have extra time to relax and reduce tightness. Your third option uses a thick density foam roller. The roller has a large diameter, between 4 and 6 inches, and measures between 1 and 4 feet long. This cylindrical tool places pressure on your thigh for deeper relaxation and is similar to a massage.
Stand and shift your weight onto your right leg.
Bend your left leg so your foot lifts behind you. Grab hold of your left ankle with your left hand.
Align your knees and keep your left knee pointing down. Gently pull up on your left ankle until you feel the stretch in your left thigh.
Tilt your hips forward slightly for an additional stretch. Hold the stretch for 10 to 30 seconds as you breathe normally.
Repeat on your right leg.
Lie on your right side. Straighten your legs and stack your ankles, knees and hips.
Bend your right elbow and place your right arm on the floor. Rest your head on your right arm. Place your left hand on your left hip.
Bend your left knee. Grasp your left ankle with your left hand.
Gently pull back on your left leg until your knees are stacked and you feel the stretch in your left thigh.
Stay in the stretch for 30 to 45 seconds as you breathe normally.
Release. Roll over and repeat on your right leg.
Set the roller on the floor. Kneel in front of the roller so one end is facing each side.
Place your elbows on the floor on the opposite side of the roller. Allow your thighs to touch the top of the roller.
Walk your elbows forward and backward as you roll from the top to the bottom of your thigh for 30 to 60 seconds. Avoid rolling over your hip or knee joints.
Hold the roller stationary at the place you feel the greatest tightness. Breathe normally as you push your legs into the roller for 15 to 30 seconds and allow the muscle to relax.
- Always warm up your legs before you stretch. Walk, cycle, jog or dance for five to 10 minutes to increase the blood flow to your thighs.