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Quadricep Stretches
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| Static/Active Quadricep Stretches |
Standing Quadricep Stretch:
A wall or door frame is the perfect 'partner' for this stretch.
Standing tall next to a door frame use you left
arm to grip your left ankle- Place the ankle behind you, drawing it towards your butt
- Grip the wall with your Right hand to stabilize
- Ensure the Knee is pointing towards the floor and your posture is tall and strong
- You will feel the stretch in the front of the left leg
- Pull ankle closer to your butt for an added stretch
- Repeat for the other side
Lying Quadricep Stretch:
- Begin By lying on the floor on the left side of your body
Find a comfortable position (hand on head and elbow on the
floor is a good one!)- Bring your knees to a 45 degree angle
- With your right hand grip your right ankle and bend the knee
- Allow the ankle to be drawn up towards you buttocks, feel the squeeze in the front of the leg
- Hold the stretch for 20-30seconds
- Repeat for the other side
Be Careful:
- Be careful not to bring the leg too far back, this will work the Hip Flexor and the Quadricep won't get the stretch
- Ensure you Lower Back stays straight, tall and strong
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| PNF Quadricep Stretches |
The PNF stretch for the Quads can be done by yourself howver is more effective with a partner.
Hold Relax Quad Stretch:
- Standing tall next to a door frame use you left arm to grip your left ankle
- Place the ankle behind you, drawing it towards your butt
- Grip the wall with your Right hand to stabilize
- Ensure the Knee is pointing towards the floor and your posture is tall and strong
- As you feel the stretch contract the Quad muscles and hold for 20 seconds
- Be sure not to move from the position, just hold
- As you reach the 20 seconds release the stretch, but still hold the and on the ankle (release for 2-3 seconds)
- Now draw the ankle towards the butt again and hold the stretch for a further 20 seconds
- Repeat for the other side
Contract-Relax Agonist Contract Quad Stretch:
The start of this movement is exactly the same, keeo following though...
- Standing tall next to a door frame use you left arm to grip your left ankle
- Place the ankle behind you, drawing it towards your butt
- Grip the wall with your Right hand to stabilize
- Ensure the Knee is pointing towards the floor and your posture is tall and strong
- As you feel the stretch contract the Quad muscles and hold for 20 seconds
- Be sure not to move from the position, just hold
- As you reach the 20 seconds release the stretch
- This Time... Contract the back of the leg (hamstring) This is achieved easily by pointing the toes forward (takes some concentration & practice!!)
- 0
- Now draw the ankle towards the butt again and hold the stretch for a further 20 seconds
- Repeat for the other side
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| Dynamic Quadricep Stretching |
This is a nice simple movement to get the blood flowing into the Quadriceps...
Before doing this movement it is advised you take a 2-3 minute warm up either on a treadmill or running, cycling, elliptical strider. Basically anything to warm up the legs, to ensure blood is flowing!
- Begin jogging on the spot
- Now begin to kick your ankles towards your buttocks
- Maintain a strong posture throughout the movement
- Start off slowly, only kick the ankles half way, gradually build until the ankles can touch the buttocks
You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.
