How to Stretch Quads After a Cross Country Race

Video Transcript

"Hi, my name is Peter with Expert Village. Today I'm going to talk to you about competitive cross country running. In this section, I'm going to talk to you about stretching out your quads after you did your run. What you want to do is when you really want to concentrate on how you're going to grab your foot, you don't want to grab it up by that ankle and you don't want to grab it up by the toe. Right in the center just get your hand grab it right there and then you put your heel right against your butt. You basically want your body if someone was to look at you, you want to look as if your an EMP so your thigh is straight down and your legs are up. You're holding it to anywhere from 30 seconds to about a minute and get a really good stretch on your quads. For some people that want to get it deeper stretch, then you can do is roll your hands down towards your toes and then just kind of lift it up a little bit. At about 30-45 degree angle and you will feel a much deeper stretch into your quads, then you can do the same for the other legs as well. Right here in the middle you want to grab your foot just like this so your hands just like that not open just right here. The reason why that is keys is cause you want to prevent any type of injuries that you might do. The slightest little bit of movement that is wrong you'll just rip stuff out so you don't want that to happen you don't want to be tearing into your muscles. The reason why this stretch is really important is cause your stretching out your full quad which is where your body puts majority of the weight. When you're running, your going to be pounding the pavement and these are the major muscles that you're going to be using. With a good stretch as long as you do that each time after you run for about 30 seconds to a minute, then the next time you run you're not going to feel a sore. Plus at night when you're going to sleep you're not just going to be cramping up in your bed so you really want to make sure that you stretch it out and you take the time to do these really type of stretches."