Introduction
Many people engage in quadriceps – related exercises, yet often neglect the crucial step of stretching. In fact, stretching can significantly enhance the effectiveness of your workouts. Here are several effective quadriceps stretching methods:
Single – Leg Standing Stretch
1. First, turn your body to the right, keep your legs together, hold your head up, chest out, and abdomen in, with your hands hanging naturally on both sides of your body.
2. Shift your weight to the right leg, bend the left knee, and use your left hand to hold the left ankle, trying to bring the calf closer to the thigh as much as possible, with the knee perpendicular to the ground.
3. You can also use your right hand to assist in holding the left ankle, bend both elbows, and stretch the muscles on the front of the left thigh backward to the maximum extent, and hold for 10 – 15 seconds.
4. Then relax, return your hands to the sides of your body, restore your right foot, shake it to relax, and then switch legs. Note: If you have difficulty standing, you can hold onto a wall or a fixed object to avoid over – burdening and damaging the supporting leg. Do 5 sets on each leg, 10 – 15 seconds per set, with a 20 – 30 – second interval between sets.
Kneeling Stretches
1. Start on your hands and knees, lift one leg off the ground, and grasp this foot with your hands.
2. Grasp the foot or ankle with your hands, keep the knee fully bent to stretch the quadriceps and hip flexors.
3. Stretch the hips and press hard into the ground. Hold for 10 – 20 seconds, then switch to the other leg and repeat. This is a great way to stretch the quadriceps. Move slowly and feel the stretching of the quadriceps.
Sitting Stretch
1. Sit on the floor, bend your right leg, and place your right heel on the outside of your right hip. Then bend your left foot and place the ball of your left foot close to the inside of your right thigh (the left leg can also be straightened forward).
2. Extend the foot backward, keep the top of the foot taut, and bend the ankle. If the ankle is too tense, just extend the foot backward slightly to reduce the tension.
3. Slowly tilt your body backward until you feel a relaxed stretch, use your hands to support your body and maintain balance. Hold this easy stretch for 5 – 15 seconds.
4. Then slowly relax, switch sides, and stretch the left thigh in the same way. Follow your body’s feelings, don’t push your limits, and stop stretching immediately if you feel pain. Move slowly and focus on the quadriceps – stretching feeling.
Prone Quadriceps Stretch
1. Lie face down on the floor, and have your partner kneel beside you. Bend the knee of one leg, lift the leg off the ground, and try to touch the gluteus maximus with your foot.
2. Have your partner kneel on your right side, place one hand on your lower back or gluteus maximus, and use the other hand to grasp your ankle or knee and push your shin towards your hip, so that you can feel the stretch in your quadriceps.
3. After 10 seconds, try to push your foot back towards the ground, and your partner should apply resistance. Hold this position for 6 seconds.
4. After these 6 seconds of tightening, relax and let your partner stretch your quads for 30 seconds (you can tense the hamstrings to increase the range of motion if you want). Repeat on the other leg. You should feel a significant stretch in your quads during the movement, which should be held for 6 – 10 seconds.
Lateral Stretch
1. Start by lying on the right side of your body, bend your right knee at a 90 – degree angle and relax it on the ground in front of you (this helps stabilize your torso).
2. Bend your left knee behind you and hold your left foot with your left hand. Stretch your hip flexors, press your left hip forward, and push your left foot back into your hand. Then switch to the other side and repeat. The arm on the side lying down can be placed under your head for support. Move slowly, as moving too fast can easily cause strain.
Standing High Stretch
1. Begin by standing 60 – 90 cm in front of a bench or step.
2. Lift one leg back and place the back of your foot or forefoot metatarsal on the step, depending on what makes you more comfortable.
3. Keep your supporting knee slightly bent to avoid extending this knee past your toes. Then switch to the other side and repeat. Keep your supporting knee slightly bent during the movement and do not let the knee extend past your toes.
Supine Stretch
1. Lie on a flat chair or step and drape one leg and one arm over one side.
2. Bend your knee and grasp the top of your foot. When performing this movement, be careful not to arch your lower back.
3. Keep your navel to your spine in a neutral position, press your foot down into your hand, increase the stretch at your hips, and lift the hip of the leg you are holding towards the ceiling.
4. Switch to the other side and repeat. Do not press too hard, but move gently and slowly.
The Benefits of Stretching the Quadriceps
1. Improve the stiffness and tightness of the quadriceps, exercise the stretching ability of the muscles and tendons, increase muscle elasticity, facilitate the storage of more elastic potential energy during exercise, and enhance the exercise effect.
2. Excessive tension in the quadriceps can lead to stiffness in the exercise posture, impairment in rotation or poor performance during exercise, which may cause injury. Stretching promotes injury repair.
3. Increase body temperature and joint range of motion, preventing sports injuries. Stretched muscles can better withstand stress than unstretched muscles.
4. Stretching the quadriceps after exercise can aid muscle recovery and relieve fatigue.
