Your quadriceps, or quads, are a group of large muscles at the front of your thighs. Your quads work to straighten your knee and are fundamental in running, jumping and stopping. As such a vital muscle, they are easy to strain and tear if overworked. Physical therapy exercises and stretching can help speed your recovery. If you have an injury, obtain permission from a medical professional before attempting exercises and stretches.
Quadriceps Stretch
Stretching is an important part of maintaining a healthy body. Regularly stretching your quads after warming up and after working out can help prevent injury. To stretch your quads, stand next to a wall or chair for support. Place your right hand on the support and shift all of your weight to your right foot. Bend your left leg gently, moving your left heel toward your left buttock. Grasp your left foot with your left hand and slowly pull your foot towards your body. Hold the stretch for up to 30 seconds.
Hip Flexor Stretch
Your hip flexors are located at the front of your hip. Stretching this area can also target your rectus femoris, one of the main muscles in your quads. Begin by placing your right knee on the floor or mat and your left foot in front with your knee bent. Keeping your back upright, push your hips forward until you feel a stretch. Hold this position for 10 to 30 seconds and release, switching sides.
Straight Leg Raises
After your doctor clears you to exercise, straight leg raises can be added to your therapy. You can perform this sitting on the floor or on a stability ball. If you are on the floor, bend your left knee and place your left foot flat on the floor. Straighten your right leg, tighten your quadriceps and lift the right leg approximately 6 inches off the floor. Hold for five seconds and release. Repeat up to 10 times and switch legs. If you are sitting on a stability ball your left leg will be bent at 90 degrees. Straighten your right leg and raise it a few inches. Hold, release and repeat, switching sides after 10 repetitions.
Leg Extensions
In order to build strength in your quadriceps, you can perform leg extension exercises with an exercise band. Sit on a chair or bench with one end of the exercise band wrapped around your ankle and the other end anchored to a sturdy object behind you, close to the floor. Straighten your leg slowly and return to the starting position. Repeat up to 10 times and switch legs.
