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Stretching can help you kick higher without discomfort.
Whether you're a dancer, cheerleader, martial artist or just interested in improving your flexibility, stretching the hamstrings, quadriceps and hip flexors can help you to get your leg higher. Standing splits and lunges target the muscles of your upper legs and hips, and forward bends release your lower back. Executing these moves also allows you to practice keeping your upper body straight, which helps protect you from injury and makes your high kicks look even higher.1.
Warm up your muscles by walking briskly for five minutes, then slow down and incorporate high kicks into your walk. Step forward with one leg and kick the other as high as you can. Lower the foot you kicked and bring the other leg forward to meet it. Step forward with the leg you kicked and kick the opposite leg. Continue this step, kick, step together, step, kick pattern for two to three minutes, keeping your body and standing leg straight with each kick.2.
Stand with your feet touching or close together. Bend at the waist and reach toward the floor. If possible, rest the palms of your hands on the floor beside your feet, keeping your fingertips in line with your toes. Release your lower back and straighten your legs, getting your forehead as close to your shins as possible. Hold for five deep breaths. Come in and out of the pose with a long spine, abs braced, to protect your lower back.3.
Lift one foot off the floor while still in a forward bend. Square your hips and lift your leg as high into the air as possible. Hold in this standing split for another five breaths, lower your leg, and come back up to standing. Repeat on the other side.4.
From standing, step one foot forward into a lunge and drop the opposite knee to the ground, keeping it in line with your hip. Keep the front knee directly over your ankle, in line with your second toe. Place your hands on your forward knee and straighten your arms. Push down on your knee while leaning deeper into the stretch, squeezing your butt and feeling the stretch in the hip flexor of your kneeling leg. This is the muscle that connects the front of your thigh to your torso. Hold for 10 seconds, and repeat on the opposite leg.