Thigh Stretch! Prevent hip, knee and spine injuries in two easy steps

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The large and powerful muscles running down the front of your thigh are called the Quadriceps. When the muscles and tendons (tendons connect muscle to bone) here tighten up, the stability and strength of the knee, hip and spine are at risk.



Many times, back and knee pain are caused by tight quadriceps muscles and if you don’t do something to fix this, it can lead to injury. Stretching the quadriceps is important for everyone, whether you’re the type who runs daily or just sits at a desk. Sitting or standing a lot in the course of your day can contribute to inflexibility every bit as much as being involved in vigorous sports.

If you want to stretch and have not just come from a cardiovascular workout, you can warm up by walking around, marching in place or stepping up and down on a low step – any activity that will increase your circulation so that you can stretch safely.

Standing Quadriceps Stretch

• Stand comfortably upright in front of something you can hold on to, like the back of an armchair or wall. Make sure that you are able to extend your arm with a soft elbow when holding. The other leg can be softly straight or slightly bent.

If you’re going to stretch your right leg, shift your weight onto the left leg without pushing out the left hip. Bend your right knee and bring your right foot up behind you, close to your right hip; reach back with your right hand and grip the top of the foot. The bent knee of the leg being stretched should face directly towards the floor.

• If this position in itself isn’t enough of a stretch, you can gently bring the foot away from the hip until you feel a stretch in the front of the thigh and groin. You can lean forward slightly if this helps you feel the stretch more in the proper spot.

Breathe and relax the muscles being stretched. Hold for a few long breaths, then slowly allow the leg to lower to the ground. Repeat to the other side, at first just once and then as you get better, a couple more times.

If you want to hit other parts of the quadriceps muscles, you can try and grasp the foot with the opposite hand.



--MB