Quads -Thighs
This group of muscles include Rectus femoris and Vastus medialis, lateralis and intermedius.
The muscles originate from either the anterior crest (side) of the hip, the hip joint and the upper part of the Femur, and insert together just below the knee joint on the front of the Tibia. The patella or knee cap is embedded in the shared Quadriceps tendon. Their action is both flexion of the hip and extension of the knee.
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Easy Stretch Lying
1. Lie on your side, aiming to keep both the knees and the inside of your thighs together.
2. Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot.
3. Exhale, pulling the foot toward your buttock while you slowly push your pelvis forward.
4. Use a towel wrapped around your foot if you can't reach your foot comfortably.
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Easy Quadriceps Standing
1. Stand holding onto a secure object, or have one hand raised out to the side for balance.
2. Raise one heel up toward your buttocks, and grasp hold of your foot, with one hand.
3. Inhale, slowly pulling your heel to your buttock while gradually pushing your pelvis forward.
4. Aim to keep both knees together, having a slight bend in the supporting leg.
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Easy Opposite Hand to Foot
1. Repeat using the same standing position as above.
2. Grasp one foot with the opposite hand at the lower portion of the foot.
3. Exhale and extend your pelvis forward, whilst allowing the bent leg to turn naturally around.
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Easy Quadriceps Lying Face Down
1. Throughout the stretch, concentrate on keeping your knees together. Avoid twisting the pelvis. Keeping your forehead on the floor prevents arching of the lower back.
2. Gradually pull your heel into your buttock.
Variations: Use the opposite arm to leg before being stretched
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Easy Quadriceps PNF (partner)
1. Lie on your front, with your head and elbows resting on the floor.
2. Bend one leg, which your partner will hold, placing one hand above the ankle joint, and the other hand on the sole of the raised foot.
3. Communicate with your partner as they repeatedly push your heel toward your buttocks in small movements, aiming to take and rest the heel on the buttock.
4. You can also stretch the calf muscle by pushing down on the foot during the stretch.
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Moderate One Leg Elevated Rear
1. Rest one foot behind you on a secure raised platform.
2. Extend your front leg one small stride forward, keeping the knee in line with your toes.
3. Inhale, slowly lowering yourself to the floor, aiming to keep your back straight.
4. Hold onto a secure object if you have poor balance.
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Moderate Hurdle
1. Sit on the floor, extending one leg slightly bent out to your front, and keeping the other leg bent, with the toes pointing backward, and the foot held close to the hip.
2. Exhale, lowering your back slowly to the floor, and keeping your foot tucked in close to your hip.
3. Increase the stretch by contracting your buttocks while pushing the hips upward.
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Moderate Heel to Buttock
1. Rest one knee on the floor, grasping the foot with your hand from the same side.
2. Extend the other foot and hand out to the front, placing both down firmly for balance.
3. Aim to keep your ankle, knee, and hip joint aligned while you slowly pull your heel toward your buttock.
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Hard Leanback
1. Kneel, sitting back on your feet, toes pointing backward, using your hands to fix your feet in place.
2. Exhale slowly while you gradually lower your back to the floor.
3. Concentrate on keeping your knees and lower leg in contact with the floor.
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