Stretching the quadriceps muscles, which run along the front of your thigh, is important for anyone, regardless of your activity level. Sitting or standing all day long can contribute as much to quadriceps muscle tightness as running or other athletic activities. Balancing the tension of these large, powerful muscles is essential for good body alignment and healthy knees, hips and spine.
Passive Stretching Technique
To execute a passive stretch, ease into the stretch position until your muscles reach their longest length, then hold that position with another part of your body, an apparatus or with the assistance of a partner for 30 to 60 seconds. Passive stretching can be useful for increasing joint and muscle range of motion specific to a sports movement, and for injury rehab. According to the Sports Injury Clinic website, injured muscles tighten up to prevent further injury, but beyond the early stages of recovery, gently stretching injured muscles helps speed your return to physical activity. If you use a partner to assist in your stretch, make sure he applies force gently and stops when you ask him to.
Prone Stretch
Lie facedown on a mat, with your forehead resting on your hands. Bend your right knee, and draw your heel toward your trunk. Reach back with your right hand and grasp your ankle, and gently pull your ankle toward you until your knee lifts off the floor. Hold, breathing deeply and relaxing, for 30 to 60 seconds. If you can't reach your ankle, use a band or strap, or have a partner apply gentle pressure until you ask him to stop. Repeat on the left leg.
Standing Stretch
Stand erect in front of a wall or post, placing your hands against the wall for balance. Bend your right knee and grasp your ankle with your right hand, pointing your knee straight down to the floor. Straighten your hip, and hold briefly, then gently bring your heel away from your body until you feel a stretch in your groin. Hold for 30 to 60 seconds, breathing deeply. Repeat on the left leg.
Lunge Stretch
From an erect standing position, take a giant step forward with your right leg and bend your knee to 90 degrees, aligning it directly over your heel. Keep your chest lifted and lower your rear knee until it rests on the floor. Position your foot "shoestrings down," and slide your rear leg backward until you feel a stretch in your groin.
Place your left hand on the floor beneath your shoulder and reach behind you with your right hand. Bend your left knee and grasp the left ankle with your right hand, pulling it gently toward your hips and holding. If you cannot reach your ankle, use a resistance band or strap, or have a partner assist you by lifting your foot until you tell him to stop. Repeat on the other side.
