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QUADRICEPS
STRETCH - STANDING
CORRECT FORM
1)
Stand as shown with one foot placed behind you on a solid surface
(a table, bed, car, fence, etc.)
2) The back knee should be completely bent. You should be able
to stand completely straight and have your back foot touch your
buttocks. |
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Once you are standing
in the above position, flatten your lower back. You should immediately
feel a stretch in the front thigh (quadriceps muscle). This is because
a large portion of the muscle attaches to the pelvis.
3) Hold at least
30 seconds.
4) Go into and out of the stretch slowly.
MUSCLES
STRETCHED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The
goal is to stretch and isolate the quadriceps muscle. Keeping your
back flat is extremely important otherwise you will shorten the quadriceps
muscle at its point of origin (the pelvis).
Since the point of this is to stretch the quadriceps, you want to
have it lengthened from both ends - near the knee and from where the
muscle originates. If you are able to stretch the knee all the way
to the buttocks without any difficulty, you do not have a tight quadriceps
muscle.
You should only feel this in the thigh muscle and maybe closer to
the hip flexors. You should have no pain in the knee at all.
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