Hello folks! Beyond Basics Physical Therapy’s latest health tip is the quadriceps stretch!
Muscles involved: The quadriceps. The quadriceps are a muscle group that has four separate muscle heads, (quads (four), ceps (heads), get it?). If you walk, you put these guys to work everyday. They work to extend (straighten) the knee and one of the heads, (the rectus femoris) works to flex (bend) the hip.
Stretch Type: Static: Best if performed after workouts on warm muscles. Exercise caution if stretching cold (unwarmed up) muscle.
Caution: This stretch is not advisable for those with balance issues
As always: No stretch should ever be painful. If a stretch is painful, stop and consult your physical therapist for modification.
Directions: Standing with support in front of you if you need support. Bend your knee and hold your leg at the ankle. Be careful not to abduct your leg (or let your knee move laterally away from the body). Hold this pose for 30 seconds to a minute on each leg and repeat.
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