Your legs carry you around and carry all your body weight, so it is no wonder that sometimes these particular body parts get a little sore and achy. Stretching is a great way to keep the gams in good working condition and make sure they can carry you on. The hip flexor and quad muscles are important parts of the leg structure that may need some special attention.
Hip Flexor
The hip flexors are a group of muscles in the hip joint that move the hip and by extension the leg forward while running or walking. The two major muscles in the group are the iliacus and the psoas major which combined form the iliopsoas. The iliacus starts at the pelvic crest and attaches to the femur, and the psoas major starts at the lumbar or spine vertebrae and attaches to the femur to get the bones and muscles moving. The hip flexors also work with the abdominal muscles and work when the stomach is moved toward the legs, as in sit-ups.
Quadriceps
The quadriceps or quad muscles are the large muscles that run along the front of the thigh. The area is actually four muscles--rectus femoris, vastus medialis, vastus intermedius and vastus lateralis. The rectus femoris is a two-joint muscle and the three vastus muscles are one-joint muscles. These muscles function to straighten the knee, and the rectus femoris also acts as a hip flexor, since the muscle crosses the hip joint. The quadriceps are attached to the tibia and originate at the femur.
Hip Flexor Stretches
One common hip flexor stretch is done while lying on a bed or bench with the buttocks at the end. Take one knee and bend it toward the chest as far as comfortably possible while the other leg stays on the floor. Hold the stretch for 15 seconds, then switch legs. Another common stretch is the lunge, which is done on the floor starting in a kneeling position with the body upright. Bend one leg and slowly lunge forward until there is a stretch in the hip muscle. Hold for 15 seconds, then switch legs.
Quad Stretches
Do a standing quadriceps stretch using the edge of a chair or the wall for support. Lift the leg behind you toward the buttocks and grab the ankle with the same-side hand. The back should be straight and the knee shouldn't drift forward. Hold for 15 seconds and then repeat with the opposite leg. You can also stretch the quadriceps while lying on the ground face down. Bring the heel of one foot toward the buttocks while the knees stay together until a stretch is felt in the front of the thigh. Hold the stretch for 15 seconds, then switch legs.
Benefits
Stretching the hip flexors and quads has multiple benefits. Stretching has been shown to increase flexibility which helps make daily duties easier. It helps with range of motion for the joints to keep balance which means a reduction in the likelihood of falls. Circulation is improved with stretching which can help decrease the recovery time needed after an injury. Stretching can relax the muscles to help alleviate stress.
