The Quadriceps Stretch Flexibility Exercise



Benefits

The Quadriceps Stretch flexibility and stretching exercise will help you increase the range of motion of the four large muscles in the front of your thigh. These muscles allow you to extend your leg. This motion is essential for walking.

These four muscles are the largest in your body and are called

  • Rectus femoris - Extends your leg and flexes your thigh.
  • Vastus lateralis - Extends your leg.
  • Vastus medialis - Extends your leg.
  • Vastus intermedius - Extends your leg.

Keeping these muscles healthy will help you stabilize and strengthen your knee and hip joints.

Workout Procedure

  1. Stand straight with equal weight on both feet next to a chair for balance support.
  2. Place your fingers of your left hand on the back of a chair for support.
  3. Bend your right knee and grab your ankle with your right hand.
  4. Gently pull your right leg toward your buttocks until the muscles in the front of your thigh begin to stretch.
  5. Hold this position for 10 to 30 seconds.
  6. Return to the starting position.
  7. Repeat this procedure for the left leg.
  8. You can repeat this process 3 to 5 times on each side.
  9. You can do this exercise once or twice a day.

More Difficult Method

This exercise combines flexibility with balance. Feel free to hold on to something if you have poor balance.

  1. Stand straight with equal balance on each foot with your arms at your sides.
  2. Bend your right leg and grab your ankle with your right hand.
  3. Pull your right leg toward your buttocks until you feel the front of your thigh tighten.
  4. Raise your left arm toward the ceiling and breathe normally.
  5. Hold this position for up to 10 seconds and return to the starting position.
  6. Repeat this procedure for the left leg.
  7. Repeat this exercise 1 to 3 times.
  8. You can do this exercise once or twice a day.

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