Thigh/Quad Stretches

Target Muscle Group
Description &  Ques
Demonstration
 Quadraceps/
Thighs
Standing Thigh / Quadraceps Stretch
 
-Start standing
-Pull your heel toward your bum until you feel a gentle stretch in the front of the thigh.
-Keep your knees close together, don't allow the knee of the leg you're stretching to travel away from your mid-line.
 
-This variation is ideal for people who can't get down on one knee without pain.
 
-Hold for 30 seconds to 1 minute, repeat on opposite side.
 
 Quadraceps/
Thighs
 
 
 
Iliopsoas
 
Quad Stretch Down on One Knee
 
-Start down on one knee, your torso up upright
-You can put a pillow under your bottom knee to cushion for comfort
-Tilt your pelvis posteriorly (the opposite of sticking your bum out)
-Lean your body forward until you feel a GENTLE stretch in the front of the thigh.
 
-To also stretch the Psoas Muscle, lean your torso back and away from the leg you're stretching. You should feel the stretch travel up over the front of your hip bone and into your lower abdomen. The psoas is a very difficult muscle to target, so keep trying and don't get frustrated.
 
-Hold for 30 seconds to 1 minute, repeat on opposite side.
 
Quadraceps/ Thighs
 
Iliopsoas
Quad/Psoas Stretch off a Bed
-Start by laying on the edge of a bed, table or workout bench with one leg hanging over the edge.
-Let the leg hang in a relaxed position until you feel a GENTLE stretch in the upper thigh and front of the hip.
-Slowly bend your knee to increase the stretch.
-Keep the knee of your opposite leg bent so you don't hyperextend your lower back.
 
-Hold for 30 seconds to 1 minute, repeat on opposite side.
 
Inner Thigh/
Adductors
Butterfly Stretch
 
-Start in a seated position with the soles of your feet together
-Lean your torso forward until you feel a GENTLE stretch in the inner thigh. Hold here, or...
-If you are more flexible, you can use your elbows to push your knees toward the floor as well.
 
-Hold for 30 seconds to 1 minute
 
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