![]() Allow your right leg to hang off the edge, with knee bent. Scoot so your right hip is slightly off the edge of the surface. Supine quad stretch: Begin lying on your back on an elevated surface (examination table, bench, or even bed/couch). You should feel the stretch at the front of the right hip/thigh/knee. Using your right hand, grab the ankle of your right leg and slowly draw it closer to your butt without letting your lower back arch. Slowly bend your right knee so that foot moves towards your butt. Prone quad stretch: Begin lying on your stomach. Grab your left foot with your left hand and gently lift it off the floor, bending the knee until you feel a good stretch in the front of the thigh. Take the arch out of your low back by tucking your pelvis or performing a neutral pelvis or small posterior pelvic tilt (move pubic bone underneath belly button instead of behind it). Hold onto something stable with your right hand to stabilize. Kneeling quad stretch: Begin kneeling on the floor, with right leg in front, left knee on the ground. Ease into them slowly and do not force yourself to go farther if your body won’t allow it. Stretches should be slightly uncomfortable at first, but they shouldn’t be painful.Inhale deeply, then as you exhale, see if you can achieve a slightly deeper stretch. Hold each stretch for 2 to 3 sets of at least 30 seconds.Jacobs Stock Photography Ltd // Getty Imagesīelow are several versions of a quad stretch that can be performed in different positions depending on your goals and which position is most comfortable. When you make a habit out of stretching, you will feel better-not just when you stretch, but when you move. How do you make a stretch count? As a general rule, there are three ways:Įven if the first round of stretches doesn’t feel great, keep doing it. This means that in order to stretch or elongate the muscles properly, you’re going to have to make sure both ends of the muscle are being lengthened. The quads are considered a two-joint muscle, meaning they cross two different joints: the hip and the knee. By regularly incorporating some specific quad-targeting stretches into your day, you can help maintain good mobility in the hips and potentially offset other aches and pains up and down the body that are caused by poor alignment. ![]() Tightness at the front of the hips can alter the alignment of the pelvis, which connects to the lumbar spine, which connects to the rest of your spine and your neck, and on and on-yes, it’s all connected-so don’t think quad stretching will only benefit your legs. While you may feel your quads working most during physical activity (going up or down stairs, squatting or lifting your leg straight out in front of you), simply sitting for a long time with your hips flexed can lead to tightness of these muscles. Alan Gesek/Stocktrek Images // Getty Images
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