The sartorius muscle is a strap-like superficial muscle that runs from the front of the hip bone, across the front of the thigh to the inside of the tibia. Crossing both the hip and knee joints, the sartorius is the longest muscle in the body. This unique muscle flexes, abducts and laterally rotates the thigh. Many stretches that target the quadriceps muscles also stretch the sartorius muscle.
Hip Flexor Stretch
The hip flexor stretch targets the muscles responsible for flexing the hip such as the sartorius, iliacus and psoas major. Place a towel on the floor and kneel on it with your right knee. Position your left leg to the front with your knee bent at 90 degrees and your foot flat on the floor. With your back straight and torso tall, gently push your hips forward until you feel a stretch in the front of your right hip and thigh. Hold the stretch for 30 seconds, then repeat the movement with your left leg.
Quadriceps Stretch
The quadriceps stretch can be performed standing or lying face down and works all of the muscles in the front of your thigh. Stand next to a wall or counter and place your left hand on it for balance. Transfer your weight to your left foot, bend your right knee and lift your heel up. Reach back with your right hand to grab your right ankle. Gently pull your heel toward your buttock until you feel a mild stretch in the front of your right thigh. Hold this position for 30 seconds, then repeat the stretch with your left leg.
Ceiling Stretch
The ceiling stretch is a common yoga stretch that lengthens your hip flexors and quadriceps. Kneel on the floor and grab your heels with both hands. Slowly lift your buttocks and push them forward until you feel a stretch through the front of your hips and thighs. Hold the stretch for 30 seconds and then relax. If you cannot comfortably hold your heels during this stretch, simply make fists with your hands and place them between your lower back and upper buttocks. Then gently push forward with your fists to stretch the muscles.
Chair Stretch
The chair stretch isolates your quadriceps, sartorius and, depending on the angle of your hips, groin. Stand next to a chair or bench. Place your right foot on the chair and position your right knee at a 90-degree angle. Position your left leg so that your legs are shoulder-width apart. Keeping your back straight, bend your torso over your right knee until your chest touches your thigh. Hold this position for 30 seconds and then switch legs. Bending your torso toward your straight leg will put more emphasis on your groin muscles.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Sports Injury Clinic: Sartorius
- Shape Fit: Standing Quad Stretch
- Bodybuilding.com: Stretching Guides
