The quadriceps is a group of muscles located on the front of your thigh that function to extend or straighten your knee. Tightness in the quadriceps caused by physical activity can increase your risk of developing muscle strains, and can be prevented through the use of a proper stretching program. When most of us hear the word "stretch," a static stretch is the type that usually comes to mind. Static stretches are performed by holding the muscle passively for a certain amount of time, typically for 10 to 30 seconds, in a fixed position.
Standing Quadriceps Stretch
Stand next to a table or chair to maintain your balance. Bend one knee and slowly bring one foot up towards your buttocks. Grab onto your foot using your hand on the same side as your foot. Keep your back straight and do not allow your upper body to bend forward at the hips. Hold this position for 15 seconds. Slowly lower your foot back down to the ground. Repeat four times on each leg.
Supine Quadriceps Stretch
Lie down on your stomach on the floor or a soft surface. Bend your knee and slowly bring one foot up toward your buttocks. Grab onto your foot using your hand on the same side as your foot. Keep your back straight as you hold the stretch. Hold this position for 15 seconds and slowly lower your foot back to the starting position. Repeat four times on each leg.
Quadriceps Lunge Stretch
The quadriceps lunge stretch is a more advanced quadriceps stretch and should only be attempted if you feel comfortable doing the standing and supine stretches. Kneel on the ground. Place one foot flat on the ground so your knee is at a 90-degree angle. Bend your other leg and place your knee on the ground and your foot behind your body. Pull your foot up toward your buttocks. Grab onto your foot using your hand on the same side as your foot. Keep your back straight as you hold the stretch. Hold this position for 15 seconds and slowly lower your foot back to the starting position. Repeat four times on each leg.
Considerations
Stretching should only be performed after a proper warm-up; stretching with "cold" muscles can cause injury. An ideal warm-up consists of light aerobics, such as a light jog or bicycling, for about 10 minutes. Always stretch the muscle slowly and only to the point of mild discomfort. Over time, as the muscle lengthens, you will be able to stretch the muscle further and hold the stretch for a longer time. As your flexibility increases, try to hold the stretch longer, with a goal of 30 seconds. Remember, stretching should not be limited to one specific muscle, and should ideally involve all the major muscle groups. Stretching only one muscle or certain muscles can create an imbalance that could potentially lead to an injury.
