Stretching your inner and outer thighs is essential to keep them flexible. You use your inner thigh muscles each time you bring your leg toward the center of your body or when you cross your leg past the center of your body. Your outer thighs are used when you move your leg away from the center of your body. If you play football, baseball or basketball or enjoy ice skating, regularly stretching your outer and inner thighs can help improve your performance. For optimal results, learn how to properly stretch these muscles.
Seated Inner Thigh Stretch
The butterfly stretch is a seated stretch for your inner thighs. To do this stretch, sit on the floor with your knees bent outward and the soles of your feet together. Tighten your abdominal muscles to help keep your back straight. Grasp your feet with your hands, lean forward, bend your elbows outward and place them against your inner thighs. Gently push your elbows down to emphasize the stretch in your inner thighs. Hold this for about 30 seconds before releasing the tension. Repeat the stretch three times.
Standing Inner Thigh Stretch
To perform a standing stretch for your inner thighs, take a big step outward so your feet are about 4 feet apart with your toes pointed forward. Engage your abs to stabilize your torso and keep your back straight. Bend your right knee, transfer your weight to your right foot and lunge to the right side until your upper thigh is about parallel to the floor. Keep your right knee directly over your right ankle and keep your left leg straight. Hold this stretch for 30 seconds before switching sides. Repeat this stretch three times.
Seated Outer Thigh Stretch
To stretch your outer thighs, start in a seated position with your legs extended in front of you. Bend your right leg and cross it over your left leg. Place your right foot flat on the floor. Contract your abs and rotate your head and torso to the right, placing your right elbow behind your right knee. Keep your left hand on the floor for support. Gently push with your elbow against your knee to feel a deeper stretch in your right outer thigh. Hold the stretch for 30 seconds before switching legs. Repeat the stretch three times.
Standing Outer Thigh Stretch
For a standing outer thigh stretch, stand next to a wall so your right arm is closest to the wall. Place your right hand on the wall for support and cross your right leg behind your left leg, placing your right foot flat on the floor. Push your hips toward the wall and slightly lean your upper body toward the left until you feel a stretch in your right outer thigh. Hold this stretch for 30 seconds before repeating the stretch on your other side. Perform the stretch three times.
Get your doctor's consent before performing stretches, especially if you've been inactive or have a medical condition or injury. Stretch your body when your muscles are warm -- jog in place for 10 minutes or perform stretches after exercising. Avoid bouncing while you stretch, because this might result in muscle tears. You should never feel pain while your stretch -- only a slight tension. Aim to stretch two to three times per week to maintain your flexibility.