How to Do a Side Lying Quadriceps Stretch
The quadriceps muscles are located on the front top of the thigh. They can often become tight. This is especially true for those that do a lot of biking, running and other activities that repeatedly bend the knee. There are many ways to stretch the quadriceps muscle. Below are the instructions for a stretch you can do while lying on your side.
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Instructions
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Lie down on your left side. Make sure you stack your shoulders and hips over one another. Do not let the body roll backwards. Do not let the low back arch.
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Bend the right knee. Bring your right heel towards your buttocks. Keep the knees together.
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Hold onto your right foot. Squeeze your heel towards you. You can also use a towel or yoga strap if the pose is too strenuous.
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Hold for five to ten deep breaths. Focus on relaxing the thigh muscles. Release out slowly. Repeat other side.
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Tips & Warnings
Remember to breathe evenly throughout the stretch. Avoid holding your breath while stretching.
Use caution with this stretch if you have significant knee pain. Check with your health care provider if you have any concerns about this stretch.
