1. Pull My Leg
Got tight quads? Join the thousands. In fact, even professional athletes are riding the pine because of their pesky quads. The quadriceps femoris are part of a muscle group that acts on the knee joint. Four muscles, located on the front of the thigh, make up the quadriceps and include the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis. These muscles work together to extend the leg. If the leg is extended, the quadriceps is engaged. Check out this standing quadriceps stretch to keep you on the move.
Stand up straight with perfect posture. Use a wall or chair for support and bend your right leg. Use your left arm for balance against the wall and reach back with your right hand. Grab the right foot or ankle. Gently pull the right leg towards your buttocks until you feel a stretch in your right quadriceps. Make sure your hips are forward and your knees are parallel to each other. If you feel pain, stop. Hold for 30 to 60 seconds. Release and repeat with your left leg.
2. Lie Down leg Pull
Keep your quads quiet with flexibility training. Tight quadriceps start to scream when exercisers skimp out on stretching. Since running, sprinting, walking, tennis, soccer and basically anything that involves extending the leg will work the quadriceps, it's important to stretch.
Lie on your stomach with your arms and legs extended. Balance your upper body on your elbows. Bend your right leg as far back as you can. Stop immediately if you feel pain. Hold for 30 to 60 seconds. Release. Repeat with your left leg.
3. Side Stretch
Did you know that tight quadriceps can cause knee pain? It's true. Tight quadriceps are proven to be one of many factors related to knee pain leading to a condition known as runner's knee. A vicious cycle of weakening muscles, lack of stretching and overuse causes pain and inflammation producing annoying knee discomfort. How can you prevent knee pain? Simply stretch.
Lay on your left side. Bend your right leg towards your buttocks as far as possible. Grab your right foot or ankle. Gently pull the right leg towards your buttocks until you feel a stretch in your right quadriceps. Make sure your knees are parallel to each other and your body is in line. If you feel pain, stop. Hold for 30 to 60 seconds. Release and lay on your right side. Repeat with your left leg.
