Katy Bowman, an expert on human movement and creator of the DVD series ‘Alligned and Well’ represents no easy way to relieve tension on the leg muscles. She was advised to perform four movements stretching three times a day. Each movement done for one minute.
Here are four movements to relieve aches on leg muscles, as published in Real Simple.
Movement 1: stretching the leg muscles
Sit on the floor facing the wall with your legs straight and feet flat on the wall. Sitting on a cushion to make it more comfortable. Straighten your arms forward as far as you can to stretch and lengthen calf muscles and hamstrings. Because, wearing high heels make the leg muscles to tighten.
Movement 2: stretching legs
Stand with right foot in front and behind the left foot. Lift and point your toes down so that the left touching the floor. You should feel the stretch at the top of the foot, hold a minute. Then, do the opposite leg.
Movement 3: stretching your toes
Sit in a chair with your right leg over left leg thigh. Put your fingers into all the gaps left right right toes. Focus to deploy all of your toes as far as possible. Do not pull your toes upward or downward. Hold a minute. When finished, change to the leg side.
Movement 4: stretching wall
Lie on your back with your lower body a few inches from the wall and your arms stretched out. Place the heel on the wall with your legs extended form V. You will feel a gentle tug at your inner thighs. The use of shoes would cost the arch of the foot and stretching can relax them. Plus, lifting the leg to reduce swelling in the calf.
Try this movements to relieve aches on leg muscles, when you feel pain and soreness in your muscles.