Quadriceps Stretches
The quadriceps are four muscles located in the front of your thigh. This muscle group is responsible for extending the leg while straightening the knee. Activities like running and biking, or even daily activities, can result in tight quadriceps muscles or hip flexors. Your quads may also be tight if you have spinal stenosis or other low back or lumbar spine issues.
A stretching program for your quads and hip flexors is a helpful way to improve your flexibility with your legs and low back. Here’s two quad stretches that will help do just that, and they only take a minute!
Standing Quad Stretch
1) While standing, hold onto a door knob or chair back to help with balance.
2) Bend your knee back by grasping your ankle with one hand.
3) Try bending your knee back as far as possible.
4) Hold this position for 20-30 seconds.
5) Return to the starting position.
6) Repeat exercise 3 to 5 times with each leg.
Side-lying Quad Stretch
1) Lie on your side.
2) Bend the knee of your top leg as far as you are able.
3) Hold this position for 20-30 seconds.
4) Return to starting position.
5) Repeat exercise 3 to 5 times with each leg.
St. Joseph, MI Chiropractor — Dr. Michael Rowe
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