Please consult your physician before starting exercise programs especially if you are injured.
The Quad muscle is on the front of your thigh. It crosses over both the hip and the knee, providing stability and motion to extend the knee and bend the hip forward.
The Quad stretch is really good for people with knee pain and those with tight hips.
It’s important to be aware and present from the start to the end of the stretch. Because the quad stretch requires balance and core strength, people tend to strain themselves just trying to get into the quad stretch position. It is also important to actively engage your abdominal muscles during the stretch to receive the full benefits.
1. The best way to feel the stretch is to shift your weight onto one leg and grab the ankle from the outside.
2. Push the thigh back while keeping your abdominals tight (this prevents your back from arching) and pulling heel to your bottom.
3. Squeeze the knees together and you should feel a good thigh stretch. Hold for 20-30 seconds and repeat 3-5 times.
If you do not feel much of a stretch, restart the exercise this time squeeze your bottom and tuck it under giving more stretch to the quads. Another way to increase the stretch is to reach for the inner part of the ankle once your heel is touching your bottom, then press your foot into your hand. Pushing your hand and foot away from your bottom and opening the chest. If you are at this point without any tension your quads are pretty flexible and you may wish to spend your stretching time on other areas.
If you cannot grab your foot to start the stretch, try placing your foot on a chair behind you. Use the chair to hold the foot and repeat above sequence 2 and 3. If this is difficult, simply stand straight holding onto the back of a chair and try to kick yourself in the butt 100 times while keeping knees aligned. They will loosen up eventually allowing you to do a proper squad stretch.