For the people who are searching for the means to reduce their knee pain and injuries, quad stretch is the best solution. Knee pain generally takes place due to tightening of the muscles, which in turn can be relieved to a great extent through the quad workouts.
The quadriceps controls the straightening of the knee and is essential for performing basic activities such as kicking and running. In case your quadriceps gets stiff or tight, you will feel a friction on your knee because of the dislocated knee cap. Given below are some of the essential ways that you can opt to perform your quad stretches.
Standing Quadriceps Stretch
- Starting: To start performing this kind of quad stretch, you need to stand on one leg by holding the chair or taking support of any object. With your free hand, you need to hold the ankle of the leg behind you.
- Action: Keep on pulling your heel towards your bottom till you feel some kind of stretch in your thigh. Maintain this posture for nearly 30 seconds.
- Repetition: Perform it 3 times, twice a day.
- Important points to remember: Keep your body straight and lean while performing this quad stretch. If you will lean forward, it will reduce the intensity of the stretch.
Side Lying Quadriceps Stretching
- Starting: To start doing this quad stretch, you have to lie down on one side with your knee, hips and shoulder in one straight line. The placement of your arms depends upon your comfort level.
- Action: Start bringing your heel towards the bottom area by holding your ankle. Hold onto this position until you feel a strong stretch in your thigh area. Maintain the position for 30 seconds.
- Repetition: Perform it 3 times, twice a day.
- Important points: There might be cases wherein you won’t be able to reach your ankle. If this happens, place a belt around your foot and pull through it. Also, make sure that your knee should stay in a straight line with your hip.
Kneeling Quadriceps Stretch
- Starting: Take a pillow or a mat and start with a kneeling quadriceps stretch by stretching your knee on the floor. Make a half kneeling lunge position.
- Action: Stretch your foot towards the bottom by using one hand. You can also use a towel or a strap to do the needful. Keep on stretching until you feel a stretch in your thigh. Hold this position for 30 seconds.
- Repetition: perform it 3 times, twice a day.
Lying Quadriceps Stretch
- Starting: Take a mat and lie down flat on your tummy.
- Action: You need to bring your ankle towards your bottom by stretching it through the heel area. You can use a towel or a strap in case you fail to reach your ankle. Keep on stretching it until you feel a stretch in your front thigh. Hold the posture for 30 seconds.
- Repetition: Perform it 3 times, twice a day.
