Your quadriceps are a group of four muscles in the front of your thigh. They absorb much of the stress you place on the knee and are responsible for straightening your knee and stabilizing your knee cap. Keeping your quads healthy is vital to good knee health.
Stretching Insight
When you stretch your quadriceps, you are increasing the amount of blood flow to them. Stretching keeps the quads long and flexible, which enables them to work more effectively. It also reduces the risk of injury to the muscles. Stretch after you exercise when your muscles are already warmed up. Also, try to hold stretches for 30 seconds at a time instead of bouncing, which can damage the muscles.
Standing Quadricep Stretch
To do a standing quadriceps stretch, stand behind a chair for balance. Put your legs close together and raise your left foot toward your buttocks so your shin is parallel to the ground. When you feel a burning sensation in the front of your thigh, that will indicate that the quadriceps are being stretched. Hold the stretch for 30 seconds, then lower your leg to the floor. Repeat the stretch with the other leg. Do four repetitions on each leg.
Lying Quadriceps Stretch
Another way to do a quadriceps stretch is to lie on the floor on your stomach. Grab your right ankle and pull it toward your back. When you feel a burning sensation in your thigh you'll know you're stretching the quads. Hold the stretch for 30 seconds and lower your leg. Grab your left ankle and repeat the exercise. Do four of these stretches on each leg.
Side Quadriceps Stretch
if you are uncomfortable lying on your stomach to do a quadriceps stretch, you can also do a quadriceps stretch lying on your side. Keep your legs close together and grab the ankle of your top leg. Pull it toward your back and hold the stretch for 30 seconds when you feel a burn in your thigh. Roll over onto your other side and repeat the stretch, again grabbing the ankle on your top leg. Do four of these stretches on each leg.
