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quad stretch


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A simple exercise that stretches the quadriceps muscles at the front of the thighs (figure 55). During the exercise you will need to stand on one leg, so hold on to something, such as the back of a chair, to maintain balance.

▪ Stand upright on your left leg, grasp your right foot around the ankle and slowly move the heel towards your buttocks. Hold the stretched position for about 10 seconds; during the hold, contract your buttocks muscles, drawing them downwards to increase the stretch on the quadriceps muscles. To minimize the risk of injury, try not to allow your back to arch during the exercise, and keep your right knee pointing directly downwards throughout the stretch. This will ensure that the bones and muscles of the leg are correctly aligned. Repeat the stretch on the other leg.

▪ Stand upright on your left leg, grasp your right foot around the ankle and slowly move the heel towards your buttocks. Hold the stretched position for about 10 seconds; during the hold, contract your buttocks muscles, drawing them downwards to increase the stretch on the quadriceps muscles. To minimize the risk of injury, try not to allow your back to arch during the exercise, and keep your right knee pointing directly downwards throughout the stretch. This will ensure that the bones and muscles of the leg are correctly aligned. Repeat the stretch on the other leg.

Figure 55

Subjects: Medicine and Health.


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