How to Stretch Your Quadriceps Muscles

Flexible quadriceps muscles limit stress on your knees, hips and back. Stretching this powerful group of 4 muscles will increase your walking, running and jumping efficiency and endurance.

Things You'll Need

• Chairs for clients

Instructions

1. Stand near a wall or a chair for balance.

2. Bend your left knee and grab your ankle, left knee pointing down to floor.

3. Keep back straight, abdominals contracted and breathe.

4. Hold stretch for 15 seconds, maintaining good posture.

5. Repeat stretch on right leg.

Tips & Warnings

• For a bigger stretch, contract your gluteal (buttocks) muscles while standing in the above position.

• For an easier stretch, use a towel or belt to grab your ankle and bend your knee less.

• If balance is a problem, this stretch can be performed lying on your side--with the knee being stretched pointing toward opposite foot.

• This stretch is for healthy knees only.

• Don't force your knees into a painful position.