How to Stretch Quadriceps

Video Transcript

"The quadriceps are on e of the major muscle groups of the body. If you strengthen them you need to stretch them as well. This is Alice Monsaert demonstrating some quadricep stretches for you in a standing position. I'm going to place one foot behind the other in what we call a split stance, lift the heel, bend the knee and then sink down into my stretch, shoulders right over my hip and force my hip forward so I feel a slight pulling sensation in the quadricep. I would like to have you hold those stretches for about 10 to 30 seconds, maybe even up to 60 seconds. If you have great balance you can then shift, find something to focus on and then lift the heel up to the gluts and press the hips forward for a greater stretch. Again it takes balance and if you don't have great balance you can place your hand on a chair to help you keep that balance but this is a really great stretch for the quadriceps. You can also stretch the quads by going into a side lying position so if you don't have great balance this is the same stretch and you can just do it in a side lying position. So lie all the way down and allow your head to relax. You can extend both legs out and then pull the heel to the gluts, push the hip forward and roll the shoulder back and relax the head down. Hold your stretch for 10, 30, up to 60 seconds, not to the point of pain but just so you feel the tension. The last exercise that you can do for the quadriceps is in a prone position and it is basically the same thing, allowing the heel to come into the gluts and relaxing through the stretch, breath through the stretch, no pain and you may want to lift the knee slightly off the mat to intensify the stretch if you are ready for it. So again a major muscle group of the body needs to be strengthened and anything you strengthen needs to be stretched. This is Alice Monsaert hoping you have a healthy day."