Your quadricep is located on the front of your upper leg. This is a large muscle group that is involved with leg extension. Leg extension is used when you walk, when you move from seated to standing positions or when performing specific strength-training exercises. Your quadricep can find relief from excess tightening through flexibility exercises that you hold for approximately one minute. You can use these exercises every day.
Standing Lunge
You can stretch your quadricep by standing in a staggered, or lunge position. Place your right foot on the floor approximately three feet in front of your left. Your weight should be supported by your right leg leaving the left leg free for the stretch. To stretch the left quadricep, roll onto the toes of your left foot, bend your left knee and lower your body until you feel the stretch.
Standing Stretch
Another quadricep stretch is performed standing. This stretch requires that you stand tall and bend your right knee to lift your right foot behind your body. Your right hand reaches back to grasp your right ankle. This should begin the quad stretch. For added intensity, tip your pelvis forward.
Lying
If standing balance disrupts your stretch, you can choose to lie face down and stretch the quad. The same body alignment is needed as in the standing stretch. You begin by bending one knee to raise the foot off the floor. Reach with the same side hand to grasp the ankle. If you need further stretching, lift the knee off the floor. If you cannot reach your ankle, wrap a towel around the ankle and hold both ends in your hand.
Yoga
The bow pose in yoga will also stretch your quadriceps. Once you have successfully completed the single leg lying stretch, you can advanced to performing the stretch on both legs at the same time. Perform this exercise by lying face down, bending both knees and holding an ankle in each hand. To increase the challenge, lift your legs, arms, head and chest toward the ceiling.
