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Stretch It: Quads, Five Ways

FitSugar — Tue, 21 Apr 2009 10:00:00 -0700

I love stretching my legs and especially my quads. It's a must-do move after hiking, cycling, running, stair-stepping, or any other activity that gives your thighs a workout. Thankfully, I've found plenty of ways to stretch my quadricep muscles, and all of them feel great. Here are my five favorite ways to stretch my quads.

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Stretch It: Lying Side Quad Stretch

FitSugar — Thu, 19 Mar 2009 14:30:00 -0700

If you're a runner, biker, hiker, or on a team sport, stretching your quads is essential. You've probably stretched your quads while standing and balancing on one foot, so here's a relaxing variation you can do on the floor or a mat.

For instructions on how to do this read more.

Lie on your left side. Bend your left elbow and gently prop your head up with your left hand.
Bend your right knee and hold onto the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, then bend your bottom knee as well.
Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.
Then release the stretch, roll over onto your right side, and stretch your left quad.

I often do this stretch when I am watching TV. Try it next time you're parked on the couch. Just slide to the floor for a commercial break and see how it feels.

Stretch It: Easy Quad Stretch

FitSugar — Fri, 06 Jul 2007 07:30:00 -0700

I think the quads are the most over worked muscles in our bodies and they sure do get tight. This standing quad stretch is one of my favorite stretches because you can do it anywhere (I often do it when I am waiting for the elevator when no one is around). In fact I often refer to it as a "portable stretch" since you need no props to do it and you don't have to get on the ground.

Here are some tips:

If the challenge of balancing on one leg proves too difficult and detracts from the stretch, hold onto something.
Make sure that your knees are touching. This helps to target the stretch to the outside part of the quad which tends to overwork.
Squeeze your booty just a bit to increase the stretch.
Pulling your abs in will increase the stretch too! Engaging your deep abs will help with your balance too.
To increase the stretch, you can bend the bottom knee a bit.

Hold Stretch for 20 - 30 seconds

This is a great stretch to do after just about any activity, from hiking or running, to swimming and biking. Stretch those quads ladies!!! Your knees will love you for it.

Hit the Hay: Lying Side Quad Stretch

FitSugar — Thu, 30 Jul 2009 14:30:50 -0700

If you enjoy stretching in bed before going to sleep, here's another one to add to your routine. This relaxing stretch will target your quads, hip flexor, and shoulders.

To learn how to do this stretch read more.

Lie on your left side. Bend your left elbow and gently prop your head up with your left hand.
Bend your right knee and hold onto the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, then bend your bottom knee as well.
Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.
Then release the stretch, roll over onto your right side and stretch your left quad.

Treadmill Stretch: Leaning Quad

FitSugar — Thu, 27 Mar 2008 13:30:00 -0700

As I've said before, I love to do a few stretches on the treadmill after a run. If you feel funny about it, you can always do this stretch while leaning on a chair. This will open your quads, your hip flexors, and your shoulders.

Hold on to the front of the treadmill or the back of a chair.
Bend your left knee and bring your foot behind you. Grab onto the front of your left foot with your left hand, pulling the sole of your foot into your buns.
Now lean forward, trying to keep your left leg straight. The more you lean, the more you'll feel it in your left quad, hip flexor, and your right hamstring.
Hold this stretch for at east 30 seconds and then do the other side.

Stretch It: Kneeling Quad Stretch Against a Wall

FitSugar — Wed, 21 May 2008 16:00:00 -0700

With all the running, biking, and hiking you're doing in this warm weather, stretching out your legs is a must. Here's a great way to target your quads using a wall. I love it because it gives the muscles in the front of your middle thigh, right above your knee, an intensely deep stretch.

Fold up a towel and place it in front of a wall.
Kneel down and place your left knee on the towel and your shin against the wall. Point your toes so the top of your left foot is against the wall. If this is too hard, or it hurts your knee, move the towel a few inches away from the wall.
Now place your right foot on the ground about 12 inches away from the wall, so it's directly underneath your right knee.
You want to keep your torso in line with your left thigh, so place your hands on your waist to help keep your shoulders right above your hips.
If it's easy, press into your right foot to lean your back against the wall.
Stay here for at least 30 seconds. Then slowly release and do this stretch with your right foot against the wall.

Maximize Your Quad Stretch

FitSugar — Wed, 01 Jul 2009 15:12:59 -0700

David Beckham can make a common quad stretch look sexy. The Pilates instructor in me, however, take issue with his form. His stretching form, that is.

To see how Becks can improve his technique, simply read more.

Let me start with a positive comment.I think it is great that these teammates are supporting each other for balancing assistance so they can focus on their stretching. However, David should have the insides of his knees touching. Doing so increases the stretch on the outside of the thigh, the lateral quad muscle which tend to be much tighter than the inner quad. When the knee cap on the leg you're stretching is not pointed directly at the ground you can stress the inner portion of the knee joint.

If I were stretching with Beckham, I would tell him to increase the stretch by squeezing his glute max (the large muscles in the behind) rather than pulling heel closer to his bum. Next time you stretch your quad, think of Becks but remember these pointers too.

Stretch It: Quads

FitSugar — Fri, 21 Sep 2007 11:45:00 -0700

A stretch that's an oldie (but a goodie) is the standing quadriceps stretch. You definitely did it in middle school and you'll always see runners doing it after a run, but here is a refresher to make sure you're getting the most out of your stretch.

Here's how you do it: Stand upright on one foot. Hold the other foot with the opposite hand (you can use the same side hand or both, but using the opposite is better for your knees) and raise the heel of the lifted foot to the bum. If you can't touch the booty, get as close as you can comfortably without causing pain. Keep your body upright throughout. Hold for 20- 30 seconds. Now, switch sides and repeat.

Fit's Tip: Use a wall or stationary object for balance if you can't balance on your own.

Source

Chef Workout: Quad Stretch

FitSugar — Thu, 07 May 2009 14:30:00 -0700

While spending time in the kitchen, why not take a break in between stirring your sautéed veggies and washing dishes? I love stretching in the kitchen and here's a move that will target your upper thighs and shoulders.

To learn how to do this stretch read more.

Stand facing the counter and place your left hand on the surface to help you stay balanced.
Put all your weight in your left leg and bend your right knee, bringing your foot behind you. Hold onto the front of your right foot with your right hand, pulling the sole of your foot into your buns. Make sure your elbow is pointing behind you in order to feel the stretch in the front of your shoulder.
Stay there for at least 30 seconds.
If you want to feel this stretch in your left hamstring as well, then lean your torso forward slightly, keeping your left leg straight and hold for another 30 seconds.
Then release your right leg and switch sides.

Strike a Yoga Pose: Frog

FitSugar — Tue, 21 Apr 2009 04:30:00 -0700

The yoga pose known as Half Frog allows you to stretch your quads individually, and since I'm a runner and biker, it's one of my favorite stretches. If you like that pose, you should try the more challenging Frog pose that stretches both quads simultaneously. Not only will this pose stretch out the front of your thighs, but it will also give you a nice stretch in your chest and shoulders.

Sanskrit Name: Bhekasana
English Translation: Frog Pose

It can be a little tricky, so to learn how to do this pose, read more.

Lie on your belly and prop your torso up with your elbows.
Bend both knees and reach your hands back to hold on to your feet. If it's difficult to get ahold of both feet at the same time, grab one foot first, and then the other.
Turn your fingers so they are pointing in the same direction as your toes, and lift your elbows up so they're pointing toward the ceiling. This will allow you to get more leverage so you can use your upper body strength to press the soles of both feet toward the floor, which will increase the stretch in your quads. Lift your chest as high as you can.
Stay here for five deep breaths, then release your feet and straighten your legs.