Quad Stretches are one of the most important stretches to do after hiking, running, or cycling. It is largest set of muscles in the body so stretching it out is very important to your overall performance.
Where is my quad?
The quadriceps femoris also called simply the quadriceps or quads, is a large muscle group that includes the four muscles on the front of the thigh.
All four parts of the quad are powerful extenders of the knee. They are critical in everyday living, mostly because they are used in walking.
The rectus femoris attaches to the ilium, which is a hip flexor. The action this muscle performs is also crucial to walking or running as it swings the leg forward into the upcoming step. The quadriceps, specifically the vastus medialis, play the important role of stabilizing the patella and the knee joint during gait.
Basic Quad Stretches
- Stand on one leg with your knees touching. If you need to, grab hold of a chair or wall for support.
- Grab your left foot with your left hand and pull toward your butt. Do your best to keep your chest upright, and don’t worry about how close your foot is to your butt. Keep your focus on getting a good stretch in your quad.
- Hold for 20 to 30 seconds, then stretch the other leg.
Lying Quad Stretches
- Lie down on one side and prop your head up with your hand. Pull your foot toward your butt; bend your bottom knee if you’re having trouble staying steady.
- Hold for 30 seconds, then switch sides.
Seated Hip Flexors and Quadriceps Stretches
- Sit on the side of a stable chair, bench or other low firm surface.
- Gently move your right leg back and behind you.
- Tuck your buttocks tightly under your hips.
- You will feel a stretch on the front of your right hip and upper thigh.
- Slide to the opposite side of the chair.
Yoga Quad Stretches
- Start in Warrior 2
- Slowly lower you back leg till shin is flat on the floor.
- Gently lean forward till you feel the stretch in your quads.
As we age our bodies become less flexible for instance, when you bend to put your socks on and it feels like your arms have gotten shorter. It’s not that, but it can be that your joints aren’t flexible and healthy. Doing stretches are a great way to keep them healthy as well as improving your flexibility. So as we grow older so do the connective tissues that surround, cushion, and hold these joints together. Soft tissue becomes stiffer and more rigid, reducing joint mobility.
Finally stretching is a great way to cool down after a workout it helps elongate the muscles. This make you look long and lean like a dancer!
