The quadriceps is one of the major muscle groups on your legs that receive tension and stress during workout. Among all muscle groups, the quadriceps is most commonly involved in almost all types of aerobics. Cycling, running, squatting, and others also usually involve the quadriceps muscles. In this line, stretching them before and after every exercise or workout is essential to reduce muscle soreness and injuries. Here are some of the most common ways to stretch your quadriceps:
Stretching your Quadriceps in Standing Position
Stand on one leg (left leg) and raise the other foot (right foot) at the back while bending the knee. Grab the right foot with the right arm and pull the foot as close to the buttocks. If you want a deeper stretch, use the opposite hand to pull the leg. You can also hold on to something or place your palms against the wall for added balance. Hold the stretch for 30 seconds and repeat on the other leg.
Stretching your Quadriceps in Lying Position
There are several ways to stretch your quadriceps on a lying position. Here are some of them:
This stretch can be done at home or while in the gym. Sit on the floor with the legs in front of you. Bend the right knee so the foot is flat on the floor. Slowly lie down while maintaining the position of the legs and feet. As you lie down, you will feel a stretch on the quadriceps. Repeat on the opposite side.
Lie on your abdomen with the head facing the wall. This is actually a reinvention of the standing stretch only that you are laying on your abdomen. Bend your right knee at the back and grab with your right hand. Pull the feet close to your buttocks. Use the left hand for a deeper stretch. Also, employ the steps using the opposite foot or leg.
Lie on your left side and prop your head with your left hand. Since your right leg is on top, bend it towards your buttocks as close as possible. Use your right hand to grab your right foot to further the stretch towards the buttocks. When a stretch is felt, maintain the position for 30 seconds. Lie on your right side and repeat the steps on the left leg.
Stretching your Quadriceps in Kneeling Position
Another effective quadriceps stretch is the kneeling stretch. Stand on a lunge position with the left leg behind the right leg. Place your left knee on the floor afterwards. Use the left or right hand to grab the left foot at the back depending on the level of stretch that you want. Pull the left foot towards the buttocks until a stretch is felt. Maintain the position for 30 seconds and release. Repeat on the opposite side.
Most injuries involving the quadriceps muscles are caused by inadequate stretching before and after an intense workout. Prevent soreness and soft tissue trauma by employing one or more of the above stretches.