The benefits of stretching are increased flexibility, improved circulation and reduced stress. Stretching your quadriceps is important because tight quadriceps can lead to knee and back pain, and may result in injury. Before stretching your quadriceps, do a cardiovascular warmup. When stretching, hold each stretch for at least 30 to 60 seconds, repeating each of the stretches at least two to three times.
Foam Roller Stretch
Begin your quadriceps stretching by using self-myofascial release to stretch out the sore spots. Place your foam roller on the ground and lie face down on it. The roller should be just under your hips. Lift your upper body up onto your hands, in a pushup position. Place your toes lightly on the ground. Roll the front of your thigh over the roller from hip to knee. When you feel a sore spot, hold and concentrate on that spot until all tension is released. Continue rolling the thigh until all sore spots have been rolled out.
In a standing position, shift your weight to your left foot. Lift your right foot off the ground and grasp the top of the foot with your right hand. Be careful not to grab the toes or ankle. Pull the right foot into the buttocks. Keep your thighs pressed together with your right knee pointing at the ground. For extra stability, you may want to perform this stretch close to a wall, placing your left on the wall for balance. Remember to stretch the left quadriceps.
Start in a lunge with the left foot in front and the right leg extended behind you. Check your left knee. It should be directly over your left ankle, so that your lower leg is perpendicular to the ground. Place your hands on the ground on either side of your left foot. Gently lower your right knee to the ground and place the top of your right foot on the ground as well. Lift your right foot off the ground and grab your foot with your right hand. Pull your foot into your rear. Repeat to the other side.
Lie on your left side with your left arm extended so your head can rest on it. Bend your right knee and grab hold of your right foot, pulling the foot in toward your rear end. Keep your thighs tight together so that your right knee points toward your left foot. Release the foot and roll over to stretch the other side.