How to Do Quadricep Stretches While Sitting
Stretching your quadriceps is important. As one of the largest muscle groups in your body, keeping them limber and flexible can help prevent injury and pain. If your muscles are very tight, you may find it beneficial to begin by stretching your calves then working your way up to quad stretches. Always be cognizant of the presence of pain and never over-do your stretches. If you have preexisting injuries, always check with your health care professional to confirm which stretches are safe to do.
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Instructions
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Rear Quads
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Choose a stable chair without wheels. A dining room chair without arms is ideal.
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Sit squarely with your back a few inches away from the back of the chair.
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3
Place your left foot squarely on the floor. Your left thigh should be parallel to the floor and your knee should have a 90-degree bend.
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4
Interlace your fingers and cup them just below your right knee. Gently pull your knee towards your chest. When you begin to feel the stretch hold it for 20 seconds. Gently lower your leg down. Never let your leg drop. Repeat the stretch for the left leg.
Front Quads
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5
Sit on the edge of the chair, slightly off to the side.
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Place your left foot squarely on the floor. Your left thigh should be parallel to the floor and your knee should have a 90-degree bend.
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Reach down with your right hand and grasp your right ankle.
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Gently draw your foot up towards your butt. Your right knee will point towards the floor.
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When you begin to feel the stretch hold it for 20 seconds. Gently lower your leg down. Never let your leg drop. Repeat the stretch for the left leg.
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Tips & Warnings
Many quad stretches are best done lying on the floor. You can use mats and pillows for comfort. If you are unsure of a stretch, many physical therapists are happy to demonstrate them to you.
References
- Photo Credit stretching image by Allyson Ricketts from Fotolia.com
