Quadriceps stretch: Health Benefits, Variations, How to do?

Quadriceps Stretch exercise program help you to improve flexibility in thigh area. Your physiotherapist take your assessment depends on your condition and offer you few best stretching exercise of quadriceps.

Here in this article is a step-by-step guide on quadriceps stretch progression that you can start at your Home. Before starting this exercise you should also discuss with your Physio. to ensure that exercise is good for you.

Your stretches may be a more beneficial if you warm up a bit before starting quad. stretching. A simple walking or active leg movement can get your quad. muscles warm so they can stretch a bit easier.

Anatomy of Quadriceps :

The quadriceps muscles are group of four muscles located in the anterior part of your thigh. This muscle group work to extend the leg from knee (straighten lower leg). Lazy lifestyle mainly office workers or injury around thigh where longer rest period require may lead to tight quadricep muscles.

However there are too many cause of quadriceps muscle tightness and pain may be due to different injuries such a patellofemoral stress syndrome (PFSS) or fracture of the femur bone. Your quads may also be tight if you have quadriceps strain injury or other related problems with your knee pain.

How to do Quadriceps stretch?

Following list of quad. stretch exercise you can start at Home.

• Standing Quadriceps Stretch
• Side-Lying Quadricep Stretch
• Prone Quadricep Stretch
• Kneeling Quadriceps Stretch

Side-Lying Quadriceps Stretch:

The side-lying quadriceps stretching is a good stretching exercise to keep your quads flexible. Being on the floor in a soft mat –supported position can help you focus in on the stretch in your quads.

Here is the steps of the side-lying quad stretch:

• Supine Lie on your side.
• Bend the knee of your top leg as far as you are able.
• Maintain position for 10-30 seconds.
• Return to starting position.
• Repeat exercise 3 to 5 more times with alternate leg.

Prone Quadriceps Stretching Exercise:

You can also stretch your quadriceps while lying on you prone position as well. In this position, the floor helps to stabilize your pelvis, minimizing rocking and maximizing stretching effect.

Here is steps to do the prone quadriceps stretch:

• Supine Lie on your stomach (Prone Position).
• Bend your knee back as far as you are able. Grab your ankle in order to pull your knee towards your butt.
• Maintain position for 10-30 seconds.
• Return to starting position.
• Repeat exercise 4 to 5 more times with alternate leg.

Standing Quadriceps Stretching Exercise :

Standing Quad. stretch exercise is simple for improving flexibility of your muscles, anytime, anywhere.

Here is steps to do the Standing quadriceps stretch:

• Stand on your Right leg, one knee touching the other. You can hold a chair or the wall to keep you steady Balance if needed.
• Grab your left foot, using your left hand, and pull it towards your left butt. Be sure to push your chest up and hips forward.
• Try not to worry about pushing your foot too close to your backside; your focus should be on feeling the stretch in your quad muscle and pushing your hips forward to get a good hip flexor stretch also .
• Hold the position for 10 to 30 seconds, then repeat, switching from your Right leg to your right butt.

Kneeling Quadriceps Stretch

If you want to perform slightly different way, this kneeling quad. stretch lengthen your muscles right above your knee.

How to do this exercise?

• You can begin with a high lunge position, with keep your right foot forward. Then, gradually lower your left knee to the ground.
• Maintain proper balance, and once you’re stabilized, with the help of your left arm, flex your leg from knee, until you feel gentle stretch on your left thigh.
• Hold for 10 to 20 seconds. Gradually release your hold on your left leg. Return to the high lunge position, then perform on opposite sides with your left foot forward. You can do this exercise on your right quadriceps.

When not to do Quad. stretching ?

• When you have acute knee pain.
• When exercise is painful.
• When exercise will increase your symptoms.
• When Doctor is advised to take rest and not to do any exercise.
• You must warm up before starting exercise to avoid risk of injury.

Conclusion :

Regular quadriceps stretch help you to maintain flexibility and improve your overall fitness level. If you have recommended quad. stretch by Physiotherapist, you must follow instruction. Never do jerky stretch, it may increase possibility of muscle strain.