Why stretch quadriceps

Before trying this—or any other exercise program—check in with your doctor to ensure that exercise is safe for you to do. Your stretches may be a little more comfortable if you warm up a bit before stretching. What's so great about the standing quad stretch?

You can do it anywhere! The standing quad stretch can be done in the office, at the gym, or outside just before a long run. If you can find a place to stand, you can do the standing quad stretch. Here is how you do it:. Be sure to stop the stretch if you feel any sharp pains.

See your physical therapist to be sure you are performing the stretch properly. The sidelying quad stretch is a great way to get a good stretch to your quads. Being on the floor in a supported position can help you focus in on the stretch in your quads. Here is how you do the sidelying quad stretch:. You can add a little iliotibial band stretch to this exercise simply by pulling your knee down towards the floor with your ankle.

Just place your bottom ankle on top of your knee and gently pull it down towards the floor as you are stretching your quad. You can stretch your quads while lying on your stomach as well. In this position, the floor helps to stabilize your pelvis, minimizing rocking and maximizing stretch. To perform the stretch correctly it is important to make sure motion is coming from the hip. The two most common faults patients will use to get around the hip are to tilt the pelvis anterior and hyper-extend the lumbar spine, or to lean forward with their entire trunk.

Having the patient perform a posterior pelvic tilt and abdominal brace will help prevent this first fault. Instructing the patient to keep the shoulder stacked over the hips can help with the second fault. In most cases I prefer to have the patient shift forward until they feel a light stretch on the front of the thigh, hold that stretch for seconds, then shift back to release the stretch.

I have them perform repetitions. Having them hold the last stretch for seconds is another option. The classic Kneeling Lunge Stretch can easily be modified to increase the intensity of the stretch and to shift the focus even more towards the quads. This can be done by elevating the back foot. This stretch can be particularly effective where there is restriction between the rectus femoris and vasti group.

The additional knee flexion will further load the quads and create a deeper stretch. You can vary the height to which the foot is raised to match the capacity of the patient.

Other than the raised foot, the execution of the stretch is the same as the Kneeling Lunge Stretch as described above. The right quad stretch can give you the power, focus, and flexibility you need to Become Unstoppable , so why not try it for yourself? Not sure which location to book? Subscribe today for unlimited at-home streaming and discounted live Virtual Training!

The Lying Quad Stretch. Lie in a face-down position, propping your head on your left hand. Alternatively, you can lie on your side to perform this stretch. After a couple of seconds, pull your right foot toward your butt and bend your left knee to stabilize yourself.

Hold onto your ankle and maintain the position for 30 seconds before returning to the starting position. Switch sides, pulling your left foot toward your back and bending your right knee. The Simple Quad Stretch. This simple stretch exercise is great for fixing your muscles, anytime, anywhere. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed. Grab your right foot, using your right hand, and pull it towards your butt. Be sure to push your chest up and hips forward.

Try not to worry about pushing your foot too close to your backside; your focus should be on feeling the stretch in your quad muscle and pushing your hips forward to get a good hip flexor stretch.

Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right. The Kneeling Quad Stretch. Start the stretch in a high lunge position, with your left foot forward. Carefully drop your right knee to the floor and take a moment to find your balance. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you.

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