How Can You Improve Bowlegs? Causes, Recommended Stretches, and Our Treatments

Bowlegs cause a visible change in appearance, so once you notice it, it can become a source of insecurity.

However, improvement is possible even if you have bowlegs.

Being mindful of your everyday posture and doing stretches can help you gradually aim for improvement.

This article details the causes of bowlegs, improvement methods, stretch techniques, and our recommended treatments.

What Causes Bowlegs?

There are various causes of bowlegs, but posture problems and reduced muscle strength are representative ones.

First, let’s introduce the causes of bowlegs.

Poor Posture

Poor posture is one major cause of bowlegs.

Sitting for long periods, or frequently using a smartphone with a rounded back that becomes a habitual hunched posture, can make the pelvis tilt backward more easily.

When the pelvis’s position shifts, leg balance is thrown off, and the body tries to support itself with the knees opened outward.

Furthermore, a habit of crossing your legs while sitting places strain on one leg, making knee direction more prone to imbalance. Continuing this kind of postural disruption can fix the bowlegged state in place.

Reduced Muscle Strength

Bowlegs can also occur due to insufficient lower-body muscle strength.

When the muscles at the front of the thighs and the buttocks weaken, maintaining correct posture becomes harder.

As muscle strength declines, a hunched posture naturally develops, and the pelvis becomes more prone to tilting backward.

Then, your center of gravity shifts backward, making it difficult to stand up straight.

As a result, you bend your knees slightly to maintain balance, and when this posture becomes habitual, bowlegs are more likely to progress.

Also, weak leg muscles mean the knees alone must absorb the impact of walking, increasing the burden on the knee joints.

Weight Gain Straining the Knees

Weight gain is also one cause that worsens bowlegs.

As weight increases, the burden on the knee joints grows accordingly, and every movement like walking or climbing stairs adds even greater impact to the knees.

With bowlegs, strain tends to concentrate on the inside of the knee, accelerating cartilage wear.

Continuing this state raises the risk of knee pain and osteoarthritis of the knee, so early countermeasures are necessary.

How Can You Improve Bowlegs?

To improve bowlegs, reviewing daily habits and doing stretches are recommended.

Here we detail specific improvement methods.

Don’t Cross Your Legs

When sitting on a chair, don’t you unconsciously cross your legs?

A habit of crossing your legs throws off pelvic balance, unevenly straining the left and right legs.

As a result, the knees become more prone to opening outward, becoming a cause that worsens bowlegs.

Always crossing your legs in the same direction can also cause one side of the pelvis to rise, or narrow the range of motion in the hip joint.

To improve bowlegs, be mindful of sitting with your legs together as much as possible, without crossing them.

It may feel unnatural at first, but continuing will gradually help you naturally develop correct posture.

If you really feel the urge to cross your legs, it’s also recommended to alternate which leg goes on top, being mindful of left-right balance.

Build Muscle Strength

To improve bowlegs, building lower-body muscle strength is important.

Strengthening the muscles on the inside of the thighs (adductors) and the buttock muscles (gluteus maximus) makes the knees more prone to drawing inward, connecting to bowleg correction.

For example, simply lying on your back with your legs together, placing a cushion between your knees, and gently pressing them together can strengthen the adductors.

Squats are also recommended, but be mindful of positioning your feet about shoulder-width apart and using correct form so your knees don’t open outward.

The key point is not doing sudden intense exercise, but continuing a little each day.

Stretches

Stretches can be expected to loosen stiffened muscles and refine your leg line.

Stretches that stretch the inner thighs and around the hip joints are effective for improving bowlegs.

Since it’s important to do stretches while relaxing, don’t hold your breath — stretch slowly.

We recommend doing them after a bath or before bed, when relaxation comes easier. Continue a little each day and aim for bowleg improvement.

Recommended Stretches for Improving Bowlegs!

To improve bowlegs, loosening stiffened muscles and adjusting the hip joints and thighs is important.

Here we introduce three easy stretches. Continue a little each day and refine your leg line.

Inner Thigh Stretch (Improve Hip Joint Flexibility)

1. Sit on the floor, bring the soles of your feet together, and open your knees outward.
2. While keeping your back straight, gently press your knees toward the floor.
3. If you have room, slowly lean your upper body forward to stretch your inner thighs further.
4. Hold for 20 to 30 seconds, then slowly return to your original position.

This stretch is effective for improving hip joint flexibility and loosening the inner thigh muscles.

Do it while feeling your body stretch, without applying too much force.

Front-Thigh Stretch (Adjust Posture)

1. While standing, hold the top of one foot and bring your heel toward your buttocks.
2. Use your other hand on a wall or chair for balance.
3. Keep your back straight and lightly engage your abdomen while stretching the front of your thigh.
4. Hold for 20 to 30 seconds, then slowly return to your original position. Do the same for the other leg.

This stretch is recommended for stretching the front thigh muscles and adjusting pelvic position.

Be mindful of maintaining a straight posture so your knee doesn’t open outward.

Buttocks and Back-of-Thigh Stretch (Adjust Knee Direction)

1. Sit on the floor, extend one leg, and bring the sole of the other foot to the inside of your thigh.
2. While gently drawing the toes of your extended leg toward you, slowly lean your upper body forward.
3. Hold for 20 to 30 seconds while feeling a pleasant stretch in the back of your thigh and buttocks.
4. Slowly return to your original position, and do the same for the other leg.

This stretch is effective for loosening the buttock and back-of-thigh muscles and adjusting leg balance.

Please do it within a range that doesn’t strain you.

What Are Bowlegs in Children?

Bowlegs in children are mostly a natural part of growth seen in infants and toddlers.

A newborn baby’s legs are naturally shaped like bowlegs.

Especially around ages 1 to 2, when a child starts walking, the bowlegged state is most pronounced, and it gradually straightens with growth afterward.

This kind of natural bowleggedness is called “physiological bowlegs,” and there’s no particular need to worry.

Also, due to this physiological bowleggedness, about a third of children in early childhood may show “pigeon-toed walking.”

However, this too mostly improves with growth.

If bowlegs remain strong even after age 3, or if bowlegs are noticeable in only one leg, we recommend consulting a pediatrician or orthopedic specialist.

For Improving Bowlegs, KADOMORI Is Recommended!

When you want to improve bowlegs, fundamentally balancing your body is important.

At KADOMORI, we support bowleg improvement through several treatments.

Here we detail our treatments for bowleg improvement.

Whole-Body Treatment

Bowlegs are commonly influenced not just by the legs but by the balance of the whole body.

At our salon, we first take posture photos during counseling and analyze the cause of bodily distortion from lifestyle habits and work posture.

Based on this, we use hand technique and needles to approach the muscles and bones, aiming for fundamental bowleg improvement.

Rather than just adjusting the shape of the legs, improvement can be expected by adjusting distortion throughout the whole body.

Pelvic Correction

One cause of bowlegs is pelvic distortion.

Postpartum body changes or habitual posture can cause the pelvis to widen, sometimes worsening bowlegs.

At our salon, we thoroughly check pelvic condition and incorporate training tailored to each individual to tighten the pelvis.

We recommend receiving this from about 2 months postpartum, but it’s never too late no matter how many years have passed.

The moment you become concerned is the time to start!

Troubled by Bowlegs? Consult KADOMORI!

This article has detailed the causes of bowlegs, improvement methods, and recommended stretches.

Since bowlegs cause a visible change in appearance, we recommend aiming for improvement as soon as it concerns you.

If you’re currently troubled by bowlegs, please consult KADOMORI.

Let’s understand the cause and aim for fundamental improvement together.