Your quadriceps and your hip are connected by a series of nerves, blood vessels, and connective tissues that work together to produce movement in your pelvis, legs, and lower spine. Thus, the National Academy of Sports Medicine recommends that you stretch your quads and hip together to improve movement and tissue elasticity. You can perform these stretching exercises daily, two to three times a day.
Standing Quadricep Stretch
Stretching your quads in a standing position engages your torso and hip to stabilize your body as you stretch your thigh. Stand on your right foot and bend your left leg behind you. Grab your left ankle with your left hand, and tighten your right buttock to maintain your balance. Your left knee should be pointing to the ground. As you stretch your left quad, tighten your left buttock to increase the stretch. Hold this position for five to six deep breaths. Perform two sets of stretches on each thigh.
Kneeling Hip Flexor Stretch
This exercise stretches the hip flexors that extend from the anterior part of your lumbar spine and pelvis and into your upper quads. Kneel on your right knee with your left foot in front of you with your left knee bent at 90 degrees. Shift your weight toward your left foot, and tighten your right buttock. Raise your right arm over your head to stretch the fasciae from your right armpit to your right quad. Hold this stretch for five to six deep breaths. Perform two sets of stretches on each side.
Tabletop Hip Stretch
This exercise stretches your buttocks while stabilizing your upper body. Stand in front of a sturdy table or similar platform that is as high as your hip. Put your right outer thigh and outer lower leg on top of the table while standing on your left foot. Hold your right shin with both hands, and keep your posture upright. Lean your torso forward to increase the stretch without rounding your spine. Hold this position for five to six deep breaths. Lean forward a little more every time you exhale. Repeat the stretch on the opposite hip.
Expert Insight
Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform an extra set of stretches on the side of your body that feels tighter. Keep doing this method in every training session until both sides feels relatively even. For example, if your left hip feels tighter than your right hip, perform one or two sets of stretches on your right hip and two to three sets of stretches on your left hip.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
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