How to Stretch the Quadriceps?
- The quadriceps are a group of four muscles located on the front of the thigh. To stretch the quadriceps, you can try the following:
- Standing Quadriceps Stretch: Stand with your feet hip-width apart, hold onto a wall or a chair for support. Bend your right knee and bring your heel towards your buttock, reach back with your right hand and hold your ankle. Pull your heel towards your buttock until you feel a stretch in the front of your right thigh. Hold for 30 seconds and release. Repeat on the other side.
- Lying Quadriceps Stretch: Lie on your side on a mat or bed. Bend your top leg and hold onto your ankle or foot with your hand. Slowly pull your heel towards your buttock until you feel a stretch in the front of your thigh. Hold for 30 seconds and release. Repeat on the other side.
- Seated Quadriceps Stretch: Sit on the floor with your legs extended in front of you. Bend your right knee and bring your heel towards your buttock, reach back with your right hand and hold your ankle. Pull your heel towards your buttock until you feel a stretch in the front of your right thigh. Hold for 30 seconds and release. Repeat on the other side.
- Pigeon Pose: Start on all fours, bring your right knee towards your right wrist, and extend your left leg behind you. Walk your hands forward and lower your torso towards the floor. You should feel a stretch in your right hip and thigh. Hold for 30 seconds and release. Repeat on the other side.
- Remember to breathe deeply and hold the stretch without bouncing or forcing the stretch. If you have any knee or hip problems, be sure to consult with your healthcare provider before doing these stretches.