The front of your thighs and hips are comprised of several different muscles -- your quadriceps and hip flexors -- that work to move your leg while you walk, run and perform other activities. Keeping these muscles strong as well as flexible is important to your athletic performance, and can help you perform everyday tasks. Variations of the quadricep and hip flexor stretches exist and are often performed while lying on your stomach.
Importance of Stretching
Most aerobic and strength training activities you participate in contract and tighten your muscles, which can decrease your range of motion. Regular stretching will help loosen and lengthen your muscles. When you include stretching into your workout routines, you improve your flexibility, range of motion and circulation as well as provide stress relief. Focus on major muscle groups like your thighs, hips, calves, shoulders and low back, after warming up for a few minutes and after your workout.
Thigh Muscles
The vastus medialis, vastus intermedius, lateralis and rectus femoris make up your quadriceps, or quads. The rectus femoris is also part of your hip flexor muscle group that works to bend your thigh towards your body. The remaining muscles in the hip flexors are the iliacus and the psoas major, which together are referred to as the iliopsoas muscle. If you participate in sports that emphasize running and jumping or fast changes in motion and direction, your quads and hip flexors can become overworked and injured. Regular stretching can keep muscles limber, improve range of motion and help prevent injuries.
Lying Quad Stretch
As one of the large muscle groups in your legs, your front thighs should be stretched every time you exercise. One variation of the quad stretch is done while lying on your stomach. After your body is warmed up, lie facedown on a mat. Pull your right heel towards your right buttock and reach back with your right hand to grasp your foot. Use your hand to pull your foot closer to your buttocks, if possible. If you cannot reach your foot with your hand, wrap a towel around your ankle to pull your foot closer. Do not stretch to the point of pain. Hold the stretch for up to 30 seconds before releasing. Repeat with your other leg.
Bow Pose
Yoga is an excellent activity that involves stretching major and minor muscle groups simultaneously. Bow pose is an effective way to target the entire front side of your body, including your thigh and hip flexor muscles. Lie on a mat on your stomach with your arms down by your sides, palms upward. Place a folded blanket under your hips if you want additional padding. Exhale and bend your knees, bringing your heels as close as you can to your buttocks. Reach back with your hands and grasp your ankles. Inhale and pull your ankles away from your buttocks, which will lift your upper body, and bring your thighs off the mat. Hold the pose for up to 30 seconds and release.
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