The quadriceps, located in the anterior portion of the thigh, can get sore after physical activity. The traditional quadriceps stretch can be performed in standing, sitting, or lying positions to alleviate soreness. Hold the stretch for 15-30 seconds and repeat with the other leg.
Made up of four large muscles, the quadriceps form the large anterior portion of the thigh. Due to their use in many physical activities, the quads have a tendency to get sore after a workout. There are several ways to perform a quadriceps stretch, and the traditional quadriceps stretch can be performed in a standing or sitting position or lying down, sideways or prone.
The traditional quadriceps stretch involves grabbing the ankle of one leg and bending the leg as far toward the buttocks as possible while keeping the other leg straight. If possible, the heel of the foot should be in contact with the buttocks. To perform the standing stretch, slowly lift the leg to be stretched off the ground and be sure to maintain balance on the other foot that is still on the ground. As this can be difficult, it is recommended that you stretch near a wall or other surface on which you can maintain balance with the use of your hand on the same side of your body as your foot on the ground.
Then bend the outstretched leg towards the buttocks and grab the ankle with the appropriate hand. Slowly pull the foot straight up, bending the leg further, until the heel contacts the glutes or the maximum stretch has been reached. Hold your foot in place for the desired amount of time — 15 or 30 seconds is usually a good number to start with — then slowly release your foot and straighten your leg as you bring your foot back to the ground. Repeat with the other leg. To perform a side-lying quadriceps stretch on a flat surface, follow the same motion as the standing stretch method, slowly bending the leg toward the buttocks and pulling the heel inward.
Lying prone will reduce the range of motion sufficiently, and thus the prone stretch does not require the hand to pull the leg toward the buttocks. Lie facedown on a well-padded surface and place your arms, bent at the elbows, under your chest. Slowly push up with your arms, bending back at the waist, until your lower arms, bent at the elbow, are flat against the surface and your upper arms are extended straight up. high. Once in this position, slowly bend the knee, bringing the foot in an arc towards the buttocks. Most people can’t get their heel in contact with their buttocks, so when the maximum stretch has been reached, keep the leg in that position for the desired amount of time.
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