Regular stretching of your quadriceps, the muscles at the front of the thigh, is critical for joint mobility. By working the quadriceps, you can avoid muscle tightness and relieve soreness. Stretching the muscles using a variety of exercises helps prevent knee pain and improve joint circulation. Talk to your doctor before beginning any stretching exercises to determine which exercises are safe for you.
Standing Quad Stretch
Standing with both feet flat on the floor, hip-width apart and knees straight, bend your left leg backward and upward. Grasp your ankle with your left hand and pull your heel toward your buttock until you feel a stretch in the front of your thigh. Hold for 30 seconds before releasing your leg. Repeat with the other leg. To help with balance, use a chair or wall for support.
Kneeling Stretch
Kneel on the floor, knees hip-width apart, with your heels pointing toward the ceiling. Pull shoulders up and back and keep your chest up. Slowly move backwards, moving your buttocks toward your heels. Place your fingertips on the floor behind you for support if necessary. Hold for 15 to 30 seconds.
Side Lying Stretch
Lie on an exercise mat on your right side with your legs straight and stacked on top of one another. Bend your left knee towards your buttocks by grasping your ankle with your left hand. Keep your right leg straight and feel the stretch in your left leg. Hold for 30 to 45 seconds before straightening the knee and repeating. Perform the exercise two to five times on each side.
Leaning Floor Stretch
Sit on the floor with legs extended in front of you. Slowly bend your left leg so that your heel is pointed in the direction of your buttocks. Gently push your hip forward and lean on your right arm for support. Feel the stretch along the front of your thigh and hold for 30 seconds before repeating with the other leg. Avoid this stretch if you have knee problems.
Lunge Stretch
Kneel on the ground or on an exercise mat with your right knee. With your left knee behind your left ankle, lean into your right hip, moving your left knee over your left ankle. Move forward until you feel a stretch in your right thigh. Hold the stretch for 30 to 45 seconds and then switch legs.
Considerations
While stretching your quadriceps is important to maintain your mobility, stretching the inner and outer thighs is also necessary to help support the spine. Stretch your inner thigh by standing with feet apart, toes pointed outward. Place your hands on your thighs and squat down, making sure you don't extend your knees beyond your toes. Hold the stretch for 30 seconds before returning to the start position. Next, stretch the outer thigh by sitting on the floor and crossing your legs, aligning your knees on top of one another. Place your hands on top of your feet and gently pull your feet upward as you slowly bend your head forward. Hold for 40 seconds and repeat, crossing your legs in the opposite direction.
References
- Mayo Clinic: How to Stretch Your Major Muscle Groups
- American Council on Exercise: Kneeling Hip-Flexor Stretch
- American Council on Exercise: Kneeling TA Stretch
- Shape.com: Quadriceps Stretch
- "Stretching"; Suzanne Martin; 2005
- "The Complete Book of Fitness"; Editors of "Fitness" Magazine, et al.; 1999
