On the front of each thigh, you have a set of four large muscles called the quadriceps that contract to straighten your leg and stretch when you bend your knee. If you keep these muscles healthy through exercise and careful stretching, they also protect your knees. The Mayo Clinic warns that you should never stretch a cold muscle, bounce during a stretch or stretch to the point of pain. Consult a doctor before beginning an exercise or stretching regimen.
Knee Hug
Lie on your back on a mat on the floor. Bend your knees and slide your feet toward your buttocks. Lifting your feet off the floor, bring your knees in toward your chest and hug your shins. To deepen the stretch, hug your heels as close to your buttocks as possible without causing pain. Hold the position for as long as you like.
Back-Lying Stretch
To perform the back-lying or Thomas stretch, sit on the end of a massage bench or a table tall enough that your feet dangle above the floor. The edge of the table should hit you at about mid-thigh. Engaging your abdominal muscles for support, lean backward and begin lifting your left thigh off the table. Clasp your hands under the left thigh to support it, but leave your right thigh on the table and your right leg dangling and relaxed. Continue to lower yourself backward, raising your left thigh toward your chest, until you are lying on your back on the table. Hug your left thigh close to your chest, while keeping your right thigh on the table, the lower leg still dangling and relaxed. You should feel the stretch in the front of your right thigh. Hold this stretch for 15 to 30 seconds, and then repeat with the other leg.
Side-Lying Stretch
Lie on your left side on the floor, with your legs straight and the right leg stacked on top of the left leg. Curl your left arm under your head to support your neck, maintain balance and preserve a straight spine. Use your abdominals and other core muscles to maintain balance throughout the stretch. Bending your right knee, bring your right heel back toward your right hand. Hold onto your right ankle with your hand and pull it closer to your right buttock. Keeping your knees together stretches the muscles closer to the knee; letting your right knee move behind the left knee stretches the hip flexor. To deepen the stretch, flex your right foot. Hold the stretch for 30 to 45 seconds, and then repeat with the other leg on the other side.
Stomach-Lying Stretch
This variation works much like the side-lying stretch but may put more pressure on your lower back. Lie on your stomach on a mat on the floor and engage your abdominal muscles to support the lower back. Bend your right leg, catch your ankle in your right hand and bring the heel toward your right buttock. To deepen the stretch, flex your right foot. Hold for about 30 seconds, and then repeat with the left leg. Keep your stomach muscles engaged throughout the stretch.
Reclining Hero Pose
A more advanced stretch is a yoga pose called the reclining hero pose, or supta virasana. The Yoga Journal website warns that you should perform this stretch only if you can easily kneel with your buttocks on the floor between your feet. Begin on your hands and knees. From this position, shift your body weight backward and raise your upper body until you are kneeling with your buttocks seated on the floor between your feet. While exhaling, lean your torso backward. Engage your abdominal muscles to support your lower back and rest your hands on the floor behind you for support. As you lean back further, transfer your weight to your elbows. Eventually, you will be lying on your back on the floor with your buttocks still planted between your heels. To emerge from the pose, gently reverse the process. If you feel pain at any time during this stretch, stop and seek help from a trainer or physician. For an easier version, do not recline all the way.
References
- Fitness; Best Stretches for Runners; June 2011
- Ace Fitness: Thomas Stretch
- Ace Fitness: Side-Lying Quadriceps Stretch
- Athlete 365; Two Quadricep Stretches; John Sokolowski; July 2011
- Bringing You Fitness; Hamstring and Quadricep Stretches; Laurie Stilwell; July 2011
- Yoga Journal: Reclining Hero Pose
