Stretching the quadriceps. Yoga Anatomy: Stretching the Stiff Quads

Stretching is a training technique that allows you to make the muscles more elastic and the body more flexible. The literal translation of the word "stretching" is stretching.

But the technique got its English name due to the fact that it is practiced separately from fitness and athleticism, in order to improve the body and make it more flexible.Stretching is especially popular among middle-aged and elderly people. If you believe the statistics, people who, after the age of 35, began to engage in fitness and stretching, by the age of 70 look better and have a higher level of flexibility than "passive" individuals.

Stretching

There are several types of stretch– static, ballistic and proprioceptive muscle facilitation (PPMF).

Static stretch- this is the usual stretching of the muscle with holding the torso for some time in a stretched position.

With ballistic stretch the muscle is stretched through short jerky movements.

PPMO- this is a complicated version of ballistic stretching; in this case, the partner helps to achieve greater stretching - by means of soft short pressure on the working part of the body.

A set of exercises for stretching the legs

The stretching program provides three types of exercises for stretching the muscles of the legs:

exercises for stretching the quadriceps (front muscles of the thighs),
for stretching the hamstrings (back muscles of the thighs),
exercises for stretching the calf muscles.

The legs have, in addition to the front and rear muscles of the thighs and calves, many more muscles, but it does not make sense to stretch them additionally - since they are all involved in the above exercises.

Quadriceps stretch

Lie on your right side. Bend your left leg at the knee, and, clasping the foot with your hand, pull it behind your back, stretching the front thigh muscle as much as possible. Repeat the same exercise for the other leg.

Stretching the hamstrings

Lie on your back, bend your knees. With the help of your hands, pull your legs towards you, without lifting your back from the floor.

Stretching the calf muscles

Stand a step away from the wall. Take a step forward with one foot, resting its toe on the wall. Pressing your whole body against the wall, do not tear off the heel of the “working” leg. Every day, gradually increase the width of the step.

Back stretching exercises

The back is the muscles of the lower back and the latissimus dorsi, plus many small muscles connected to them. By doing exercises to stretch the main muscles of the back, you are doing prevention for everyone else.

Stretching exercises for the long muscles of the back (lumbar muscles)

Get down on your knees. In this case, your pelvis should be placed on the heels or between them. Leaning forward, stretch your arms as much as possible. As soon as you feel that the palms have reached the maximum point, continue to lean - until you feel the peak of the stretch in the lower back.

Exercise for stretching the latissimus dorsi

Standing a step away from the door frame, bend over and grasp the door frame with your right hand. Place your left hand over it. Pull the torso back, stretching the right latissimus dorsi. Repeat the same exercise for the other side.

Shoulder stretching exercises

There are three exercises to fully stretch your shoulders. And it's better to do all three at once. Each exercise involves certain heads of the deltoid muscles, as well as the muscles associated with the shoulder joints - the rhomboid and the muscles that rotate the scapula.

1. Straighten your arm to the level of parallel with the floor. Grasp the elbow of the outstretched arm with the other hand, and pull it to the opposite shoulder. Repeat the same exercise for the other shoulder.

2. Raising one arm up, bend it at the elbow, and try to reach it with the other hand, only from below. Then repeat the exercise, changing the position of the hands.

3. Rest the back of your hand on the lower back, with the other hand, grab your elbow or a little higher. Stretch your arm forward until you feel a stretch in your shoulder. Repeat the exercise for the other shoulder.

Stretching the muscles of the hands

By doing stretching exercises for the biceps and triceps, you are doing prevention for the elbow joints, traction tendons, and carpal joints.

Triceps stretch

With your arm up, bend it over your head and grab her elbow with your other hand. Gently pull the “working hand down to the side. A similar exercise is for the other hand.

Biceps Stretch

Grab the door frame. In this case, your thumb should “look” down, and your hand should be parallel to the floor. Then turn around so that your gaze is in the opposite direction from the "working" hand. Standing in this position, turn the shoulder section of the arm up - until you feel a stretch in the biceps. Repeat the same exercise for the other hand.

Breast stretch

Standing at the door jamb, rest your hands on it - so that the shoulder sections of the hands are parallel to the floor. Press into the joint, stretching the pectoral muscles as much as possible.

neck stretch

Neck stretching is useful not only for the prevention of diseases of the cervical muscles and joints. It is useful for relieving fatigue after a long mental labor, as well as for relaxing the nerves after exhausting athletic training.

Three simple exercises, performed after work or training, will help you maintain your vision, recover faster and protect your neck muscles from microtrauma.

In a standing position, tilt your head down until your chin touches your chest, then take the starting position and tilt your head back; 10 - 15 repetitions.

After resting for 30 seconds, tilt your head to the left as much as possible, then slowly return to the starting position, and tilt your head to the maximum right; 8 - 10 repetitions in each direction.

After a short interval, gently turn your head counterclockwise, then in the opposite direction.

The above complex is stretching exercises for beginners. For those who just want to keep their muscles and joints in the right tone, such stretching is enough. But it is necessary to remember the conditions, non-observance of which can harm.

Before performing the "stretching" complex, it is necessary to perform a light fitness complex.
Either do one easy set of squats, push-ups, and pull-ups at once, or do a low-intensity athletic exercise before each exercise.

For example, before stretching the muscles of the legs, squat, and before stretching the biceps, shake the biceps with the lightest weight.

Bodybuilding and fitness enthusiasts should know that stretching should be performed either immediately after the end of the workout, or no earlier than a day after it.
If you perform stretching earlier than a day after the training, this will only increase the damage, and can lead to microtrauma and joint problems.

Stretching and flexibility exercises

The complex presented below includes exercises, due to which you can make the body more flexible.

In order for the body to become more flexible, a simple complex to relieve fatigue or muscle tension is not enough. We need more dynamic movements, performed by our own efforts, or with the help of a partner.

Stretching the pectoral muscles

Stand in the doorway. Rest your forearms on the door jamb so that the shoulder sections of the arms are in the same line.

Make several stretching movements, pushing your chest into the doorway.

Then ask a partner to put pressure on your back and hold your torso at the point of maximum chest stretch.

Perform 3 such holds.

Do a light set of push-ups before stretching.

Back stretching exercise

Sitting on your heels, lean forward as far as possible, placing your outstretched arms in front of you. At the bottom point, linger, and with a slight jerky movement, bend even more in the lower back. 8 - 10 repetitions.

Before this exercise, perform an approach of bending in a standing position, or hyperextensions.

When you get bored and it becomes quite simple exercise for stretching the long muscles of the back, complicate it. Perform a similar exercise, but not sitting on your heels, but sitting on the floor with straightened legs.

Stretching exercise for hamstrings

Stand straight, feet together. Lean forward, trying to reach the floor with your fingers. Make 6 - 8 measured slopes.

Then straighten up, inhale and exhale deeply, and proceed to the ballistic stretch of the hamstrings. Bend as low as possible due to jerky movements, touching the floor with your fingers, and linger in the lower position for as long as possible. 5 - 6 repetitions.

Do a squat set before stretching. If you have tight joints in your legs and lower back, do the stretching exercise for the back muscles of the legs from the first complex after squats.

If you have sufficient flexibility, and getting your fingers to the floor is not at all a problem for you, you better prefer another exercise - stretching the hamstrings against the wall.

Standing against the wall, lift your leg. Ask a partner to help you stretch your hamstrings as much as possible. 3 - 4 exercises for each leg.

Before such an exercise, in any case, you need a warm-up and preliminary stretching in a gentle mode.

Quadriceps stretch exercise

Standing straight, bend your right leg at the knee, grab her foot with your right hand. Pull the foot up to a full stretch in the anterior thigh muscle. Do 2-3 exercises for each leg.

Then do the same exercise, but in ballistic mode. Do 5 reps for each leg.

If you are doing this exercise after the previous one, no preliminary warm-up is needed.

If you are doing this as your first exercise for any reason, do an easy set of squats. Then do the quad stretch from the first set.

Stretching exercise for the calf muscles

Complete as many calf raises as you can while standing on a stand. Then rest for 1-2 minutes.

Perform the donkey exercise (rising on toes in an incline (torso parallel to the floor), standing on the bar), but do not do the maximum number of repetitions. Do 5 to 6 reps, then stretch your calves as much as possible, and linger at this point. Do 3 sets.

Exercise for the development of flexibility of the arms and shoulders

Place a chair with a back in front of you. The back of the chair should be facing you. The chair should be at such a distance from you that you can bend over and place your palms on it.

Bend over, rest your palms on the back of the chair, and continue to “press in”. Make 5 jerky movements without taking your hands off the back of the chair and without changing the position of the back.

At each workout, try to increase the delay time at the bottom point. When you can easily hold the maximum stretch for 10 seconds, change the complex a little. Remove the hamstring exercise and donkey, but include the metronome exercise. And do it after your quadriceps stretch.

Exercise "Metronome"

Standing straight, feet shoulder-width apart, lean to the right side, touching the leg of the same name with your hand. Make 8 measured movements, then wrap your hand around your leg at the lowest point that you can reach. Hold this position for 5 seconds. Do 5 sets for each side. published

Symptoms A feeling of tightness in the muscles or severe pain that occurs when the load on this muscle group. Treatment Stop. Do not try to endure the pain, reduce the load, otherwise it will only get worse. Dynamic rest. Avoid stress on the quadriceps, perform strengthening general strengthening exercises for the upper body. Apply ice. Start icing your muscles as soon as possible: 15 minutes four to six times a week for the first two days. Stretch carefully. After a few days, gently stretch several times a day. Depending on the intensity of the pain, recovery should take two to eight weeks. Gradually increase the load. As the pain subsides, gradually return to the previous loads - high-speed training, work on climbs. If it hurts, don't push it. Prevention You need to work on strengthening your glutes, hip flexors, quads, and upper body. All these muscles are interconnected and must be strong and mobile. For best results, do complex exercises. Steps with dumbbells Take dumbbells in your hands, lower them along the torso. Place your left foot on a low bench or step. The knee should be bent at a right angle. Push off with your left foot, stand on it, the right leg is straightened and does not rest on anything. Lower your right foot to the ground. Do 10-15 sets, then switch legs.

Walking lunges(possible with dumbbells) Perform walking lunges with both legs, on each lunge change the leading leg. Take 10 steps forward, then return to the starting position with reverse walking lunges. Hip lift Lie on your back on the floor, bend your knees, and place your feet on the floor. Arms along the body, palms up. Stretch your legs forward so that the body forms a straight line, tighten the gluteal muscles. Pull your toes forward. Hold for 5 seconds in this position, return to the starting position. Repeat 15-20 times.

Article translated with the support of our partner RockTape

An effective method that combines both treatment and prevention is kinesio taping. When stretching the quadriceps, it is important to relieve tension and pain in the injured muscle as soon as possible, and RockTape does an excellent job of this task. To do this, it is necessary to prepare the skin - the skin must be clean and free of hair, for this you can use a regular razor and alcohol wipes. Then we measure the required length of the tape from the level of the groin to the tibial tuberosity (area 1.5-2 cm below the kneecap), it is advisable to take a tape 10 cm wide, but you can also use a standard width tape. Then we round off the ends of the tape, cut one end to "grapple" the knee, as shown in the photo. We impose a strip without tension, bending the knee 90 degrees.

Since the quadriceps tendon is responsible, among other things, for stabilizing the knee joint, we duplicate this function with the incised ends of the tape, unloading the damaged muscle. For greater joint support, you can additionally apply an “inverted horseshoe” tape, and for a more pronounced analgesic effect, stick a short piece of tape across the main tape right above the area of maximum pain, while stretching evenly across the width in the central part, and apply the ends without tension.

Causes: Strong contraction of the quadriceps femoris, usually when trying to slow down.

Additional risk factors:

Sharp, stabbing pain in front of thigh.

Deformation, discoloration, localized sensitivity are possible.

In the case of mild or moderate sprains, pain on the front of the thigh when trying to straighten the leg at the knee may appear only after the cooling period after the end of sports activities.

Athletes at particular risk:

Representatives of sports that require explosive starting and stopping movements.

Quadriceps stretch

STRETCHING THE QUADRICEPS

Exercise technique:

Repeat the exercise for the other leg.

Exercise technique:

Repeat the exercise for the other leg.

Exercise technique:

How to treat sprained femoral muscles and ligaments?

It is imperative to treat a sprained thigh muscle. This is the name of a pathological condition characterized by soft tissue deformation with varying degrees of intensity. Symptoms differ, which is influenced by a number of factors, such as the patient's state of health, his age. However, the main role is played by the level of muscle damage: the stronger the tissue tear, the more difficult the pathological condition is tolerated. It is important to start treatment in a timely manner, which will allow you to fully restore mobility to the lower extremities.

What muscles are injured and why?

Ligament sprains cause microtrauma. In most cases, they occur in a situation where several actions occur simultaneously: compression of the muscles of the back of the thigh, flexion of the leg at the knee joint. To understand exactly where the soft tissue damage occurred, you need to understand the structure of the thigh. Muscle groups:

The first two options are responsible for movements such as flexion and extension. As you might guess from the name, the adductor muscle adducts the thigh. The posterior group of soft tissues includes the semitendinosus, semimembranosus muscle. This also includes the biceps muscle. Soft tissues in some areas are more susceptible to deformation. These include the muscle of the back of the thigh. Much less often, stretching of the quadriceps muscle occurs.

The main causes of the pathological condition:

injuries during a fall, an unsuccessfully performed exercise;
impact of intense load on the lower limbs;
degenerative-dystrophic processes, for example, in old age, in the presence of diseases of the musculoskeletal system.

In most cases, thigh muscle strain is observed in athletes or people who prefer to lead an active lifestyle. Probable mechanism of injury: load on soft tissues in the absence of preliminary "warming up"; a sharp start from a place from a prone position. Any bad posture, which is accompanied by a bend in the knee and tension in the muscles of the back of the thigh, is very likely to lead to injury.

Symptoms and degrees of stretching

The intensity of manifestations can be different. This is affected by the condition of the injured limb. Common symptoms for various pathologies with a tear of the femoral muscle:

pain, which is especially pronounced when trying to move the leg;
puffiness;
hematoma resulting from extensive damage to blood vessels;
stretching of the hip, which is often accompanied by a characteristic sound, reminiscent of a click.

Trauma is usually accompanied by a violation of the integrity of soft tissue fibers. The muscle can be deformed slightly or, conversely, strongly. Depending on the intensity of the lesion, the symptoms differ. Muscle stretch levels:

First. In this case, there are microtraumas. Muscle fibers are not torn, but there is a slight tear. This results in mild pain. Puffiness and bruising with this degree of damage is usually not observed. Such injuries do not require hospital treatment. Sometimes the pain is so slight that the injury goes unnoticed.
Second. There is a stronger stretching of the adductor muscle of the thigh or other areas of the soft tissues. The pain is moderate or intense, swelling develops. If there is damage to the femoral ligaments along with a tear of muscle tissue, the pain intensifies, and a hematoma may occur. With such an injury, a stronger rupture of the muscle occurs, and mobility is limited.
Third. In this case, the soft tissue fibers in the bundle of the biceps femoris or other muscles are completely torn. Such an injury is accompanied by unbearable pain, which intensifies when trying to move the leg or during palpation. In this case, a strong edema always develops, hematomas appear.

Diagnostics

With such an injury, you should contact a traumatologist or orthopedic surgeon. The physician should take a history. At the same time, the occupation of the patient is specified, the condition of the affected limb is assessed, and the localization of the damaged area is determined by palpation.

The site of deformity usually depends on the mechanism of injury. For example, a complete rupture often occurs in one of the areas of the quadriceps muscle. In this case, the rectus muscle is affected. It almost always tears at the point of transition into the tendon.

But partial ruptures and microtraumas often affect the biceps and adductor muscles. In this case, the violation of integrity occurs in different areas, including the place of attachment to the pubic bone. Stretching of the ligaments of the thigh and muscle tissue is diagnosed by the results of ultrasound. To rule out a fracture, the patient is sent for x-rays. If damage needs to be assessed, a CT scan may be ordered.

Treatment Methods

In case of violation of the integrity of the muscle of the inner or outer side of the thigh, the first actions to be performed should be as follows:

Ensuring rest of the injured limb, since physical activity in such an injury will lead to a deterioration in the condition of the soft tissues.
Bandage application. Use an elastic bandage or compression stockings. In this case, it is important to provide sufficient pressure on the affected tissue area, which will reduce the likelihood of internal bleeding and hematomas.
Cold compresses. They are applied to the affected limb, treatment regimen: 2-3 times a day for 30 minutes.
It is recommended to position the leg so that it is on a raised platform. This reduces the likelihood of developing severe edema.

So you can treat muscle strain in cases where there was a tear of the fibers of the 1st or 2nd degree. If the pain is too strong, take analgesics. In case of serious breaks, anti-inflammatory drugs are prescribed. Decongestants may be recommended. In most cases, sprains are treated with non-steroidal anti-inflammatory drugs. Corticosteroids are prescribed under the condition that the ligaments are severely damaged or the muscles are torn, and the patient's body does not respond to therapy with NSAIDs.

If a hematoma has developed, a puncture is made to remove the fluid. Drugs can be injected under the skin into the musculoskeletal apparatus directly at the site where the soft tissues are damaged. With bleeding, coagulation of the damaged vessel is performed.

In severe cases, when there was a rupture of the fibers of the musculoskeletal apparatus of the 3rd degree, the pathology can be cured in a few months - on average, it takes six months. In this case, radical therapy is carried out - by surgical intervention. Damaged muscles are sutured.

After the operation, several months are allotted for recovery: the patient must undergo a course of physiotherapy, exercise therapy.

Active movements at the initial stage should be excluded.

For several weeks after surgery, the injured limb is provided with rest. It is necessary to start developing muscles with static exercises. This eliminates the intense load on soft tissues. Gradually, the level of physical activity increases.

Muscle tear prevention

If you follow a number of rules, you can reduce the likelihood of soft tissue deformation in the future. In doing so, pay attention to several points:

It is recommended to warm up the muscles before engaging in any type of activity that is characterized by intense loads (sports, outdoor activities, etc.). For this, a short but effective warm-up is carried out. All muscle groups should be warmed up, special attention is paid to the soft tissues of the limbs, since it is they who are exposed to the greatest load.
The muscles that are most prone to tearing (quadriceps and rectus in its composition, biceps, adductor) must be kept in good shape. This means that you need to regularly provide a sufficient level of load on the lower limbs, and especially on the back, inner thigh.
Sometimes, in an attempt to develop muscle, patients who have recently undergone rehabilitation therapy take up training too hard. In this case, an overload occurs, and the soft tissues are again under attack. To reduce the risk of tearing, it is necessary to resort to moderate loads, but not to overload the legs.

Folk remedies

At home, you can alleviate the condition of the damaged limb, partially remove the symptoms, but it will not work to cure the pathology using folk remedies alone. Similar methods are used if there is a microtrauma or a weak rupture of the thigh muscles. What to do in this case?

Then proceed to the elimination of residual effects, using home remedies:

Apply beer or other weak alcohol-containing drink. In it, you need to moisten gauze, folded several times. On one side, a thin layer of ground black pepper is poured onto the material. Make a compress, after 10 minutes it can be removed.
Make an onion-sugar compress. To do this, chop 1 onion using a meat grinder or blender. Add a couple of pinches of sugar to the gruel, mix thoroughly. The resulting remedy must be applied to the affected area. Duration of treatment - 1 hour.
Make an infusion from the root of elecampane. Prepare 5 tbsp. l. raw materials, 250 ml of boiling water. The components are mixed and left to infuse for 1 hour. Then the product is filtered, gauze folded several times is moistened in it. The compress must be fixed on the leg. Instead of elecampane, it is permissible to use the color of tansy.
Prepare in equal proportions gruel of raw potatoes and cabbage. They are pre-ground in a meat grinder. A little honey is added to the mixture, then a compress is made. It must be fixed, because it is recommended to apply the medicine to the affected area before going to bed. Remove the compress in the morning.
Barberry is used: roots, bark, branches. Take 1 tbsp. l. raw materials, pour 1 tbsp. hot water. The mixture must be boiled for 5 minutes. When it cools down, make a compress. To do this, moisten gauze in a decoction, wring out and attach to a sore spot. This medicine is also used for oral administration: 2 tbsp. l. add to milk (1 tbsp.).
Blue clay. It can be diluted with water or a decoction of plantain. In any of the cases, a creamy consistency is prepared. Clay should be applied in a thin layer on linen, cotton fabric, covered with polyethylene on top and insulated with a woolen scarf.
A cold compress is applied during the first 48 hours after the injury has been received. It is prepared on the basis of alcohol tincture of calendula. Take 3 tbsp. l., diluted with water (300 ml). The solution must be cooled, then a compress is made with it.
Use cabbage leaves. It is recommended to grind them or make cuts so that the juice appears. The compress is left on all night.

Some home remedies have an anti-inflammatory effect, so they can be taken orally, and additionally applied to the affected area. This will help speed up the healing process.

Yoga Anatomy: Stretching the Stiff Quads

How quadriceps work and what will help increase their flexibility.

Quadriceps are a powerful group of muscles that form the front surface of the thigh, especially its lateral part. This group of muscles (namely 4) takes an active part in the fundamental movements of a person - walking, running, squatting, standing up, maintaining balance. Without the active involvement in the work of this zone, it is impossible to imagine a full-fledged yoga practice, as well as most sports and physical activity. I propose to understand in practice how to significantly improve the quality of the quadriceps and expand its functionality.

The quadriceps consists of a straight, lateral, medial and intermediate parts connecting the hip and knee joints. thus, we can talk about a very powerful connection of two large joints that are constantly in motion. Over the course of life, if a person does not specifically stretch the anterior surface of the thigh or, for example, spends most of his time sitting, the quadriceps shorten and form a stiff interarticular joint, which significantly reduces the mobility of the lower body and “folds” the body from the side of the abdominal cavity forward.

Many yoga exercises and practices require an already stretched and elastic front of the thigh. Examples are Eka Pada Raja Kapotasana, Hanumanasana, Ushtrasana, even quite simple variations of Parighasana. However, the preparation of this complex of muscles for full-fledged and, most importantly, safe work is a very long and regular process, requiring constant attention and monitoring of sensations from the practitioner, and from the teacher - a meticulous "muscle" analysis of exercises and practices and competent adjustments.

I will share several yoga therapy techniques for self-practice. I must remind you that this information will in no way replace a full-fledged consultation with an experienced specialist, but it will give you the keys to understanding the features of working with this muscle group.

When using any hamstring stretching exercise, never "thump" into the pose. For example, you are in a wide lunge with support on one knee, ready to lengthen and stretch the quadriceps of the supporting leg. Do not follow the typical desire to lower the pelvis as low as possible and reach the pain threshold of stretching the indicated muscle! You simply do not give the body time to realize what is happening and turn on not a defensive reaction (“run away” from pain when a stiff muscle either “sticks” or gives a sharp pain signal, and often this is accompanied by tissue ruptures), but a calm interaction with the existing resource and gradual progress through the "correct" pain to a new muscle length.
Quadriceps is a "compound muscle". Get to the bottom of exactly what effect each of the components has and what exactly your unique structure of this body part is, taking into account the present age, past bodily history and lifestyle. A serious help in this will be the assessment of the "posture" of the legs. For example, X-shaped legs may indicate a significant reduction in the lateral and intermediate sections of the quadriceps, and the O-shaped position, on the contrary, to a rigid medial muscle and tensor fascia lata. Taking into account individual characteristics, it is worth building a practice that will undoubtedly very effective in your case.
Don't limit yourself to standard quadriceps "stretches," such as wide lunges or kickbacks while standing. As I said, the "complex" quadriceps requires multifaceted study and a variety of practice. Do not forget about rotation in the hip joint, developing muscle fascia and places of attachment of muscle bundles, flexion-extension of the knees in various positions, giving elasticity to hard fibers at the point of attachment to the joint, all kinds of diagonal and lateral lunges and grabs.

Learn your body through practice. Make the individual approach as professional as possible by resorting to knowledge in all expressions. Pass everything through the prism of your feelings and build up a unique experience of a different quality of movement and life!

Stretching the thigh muscles: symptoms, treatment and prevention

Stretching the thigh muscles is one of the most common injuries, the treatment of which is not recommended to be neglected. It is damage to muscle tissue and tendons due to a traumatic situation. Athletes are the most likely to experience this type of injury. If during physical activity or exercise there is a sharp pain that does not allow you to perform it again, then we can talk about sprain of the femoral muscles, the treatment of which is carried out under the supervision of a traumatologist. The most traumatic types of exercises include: squats, lunges, leg swings.

The hip includes 3 types of muscles that can be easily injured with excessive loads:

posterior femoral muscles (extensor);
medial (leading);
anterior femoral muscles (flexors).

Stretching the muscles of the back of the thigh

On the back of the thigh there is a biceps, semitendinosus and semimembranosus muscle, together they set the leg in motion: unbend at the hip joint and bend at the knee.

During movement, when a person fully extends the leg at the knee, there is a contraction of the muscles located behind the thigh. However, when performing an exercise without prior preparation and warm-up, it is possible to stretch the back muscle. The injury is accompanied by severe pain.

Stretching the adductor thigh muscle

The adductor muscle belongs to the medial group, which also includes thin and pectinate. It is located on the front side of the thigh, i.e. it connects the bones of the pelvis and legs. If they talk about stretching the inner thigh muscle, then they mean exactly the adductor muscle. Its main function is to bring the hips together.

Stretching of the adductor muscle of the thigh, and sometimes a rupture, occurs in the event of an unsuccessful attempt to sit on the twine, with a direct blow to it, or during an unsuccessful jump. In the event of an injury, a person experiences a sharp pain in the groin area.

Anterior thigh stretch

The anterior muscles include:

tailor;
four-headed;
straight;
medial wide;
lateral wide;
intermediate wide.

The anterior muscles, or extensor muscles, are attached on one side to the front of the thigh, and on the other to the lower leg.

The largest of the front muscles is the quadriceps. It got its name due to the structure, as it includes 4 muscles: direct, lateral, intermediate and medial. All of them in the distal third of the thigh form a common tendon. Stretching or bruising of the quadriceps femoris muscle occurs when a direct blow has been made to it. Often football players or people involved in martial arts treat such an injury.

Stretching the quadriceps femoris is quite common and is manifested by acute pain.

Important! Muscles and ligaments function best when certain temperatures are reached. Ligament or muscle strain occurs on unprepared / not warmed up muscle fibers, which is why it is so important to warm up before exercise. Also, overworked muscles are most susceptible to injury.

Hip sprain symptoms

Any damage to muscle fibers and tendons is similar in its manifestations, regardless of location. Hip strain symptoms:

Initially, the injury is manifested by a sensation of a sudden click. It usually accompanies muscle strain;
the victim will experience severe and excruciating pain, preventing them from continuing to move;
the area of injury is sensitive to touch;
if the vessels are damaged, then a hematoma appears in the area of injury;
if the posterior femoral muscle is affected, swelling is likely.

The most injured place is where the tendons and muscles connect.

Degrees of stretch

Depending on the severity of the injury, there are three degrees of damage:

Grade 1 is the mildest degree of damage. The victim can continue to move, but experiences discomfort on the back of the thigh. The day after the injury may remain sore, but this does not interfere with walking or running;
2nd degree - the victim experiences more severe pain and is forced to stop doing the exercises. Soreness and sensitivity persist for several days. After 5-6 days, a bruise can be seen at the site of injury. The patient will have difficulty walking and lifting a straight leg;
3rd degree - accompanied by a sharp unbearable pain. The victim cannot continue training, the pain may be so severe that he falls. Leg movements are extremely painful, the patient cannot walk independently. It is important to start treatment in a timely manner, if this is not done, then severe bruising is possible after a week. The first weeks, until the inflammation subsides, the patient is forced to move on crutches.

What to do when stretching the muscles of the thigh

The first thing to do in case of injury is to ensure the rest of the injured limb. It is necessary to exclude excessive tension of the femoral muscles, so the patient must be laid down and a soft roller placed under the knee. The leg should be in a calm position until the pain subsides completely and the swelling subsides.

The second thing that is important to do if there is a stretching of the muscles of the back of the thigh is to apply cold to the injury site. Then apply cold every 3 hours and hold for 20 minutes. You can use anti-inflammatory ointments with an analgesic effect.

An elastic tourniquet is applied to the injured leg, as this avoids swelling and bruising. If the pain does not subside, the edema does not subside and hematomas appear, then it is imperative to see a doctor, because only he will tell you how to treat thigh muscle strain correctly.

Stretch treatment

To confirm the diagnosis, you need to contact a traumatologist. As a rule, he first conducts an examination and collects an anamnesis. To make an accurate diagnosis, the doctor asks the patient to move the affected leg, bend and straighten it to check the functioning of the joints, examine the site of the bruise and assess the pain of the injury. If there is doubt whether the bone is damaged, an X-ray is additionally prescribed. They may also refer you for an MRI or ultrasound.

After examining and carrying out all diagnostic procedures, the doctor prescribes the necessary treatment. How a hip sprain is treated depends on the extent of the damage.

In the first and second degree, the patient is assigned to rest. It is necessary to avoid any physical exertion until the muscle tissue and ligaments are fully restored. To reduce stress on the leg, especially when walking, your doctor may recommend crutches. To relieve the inflammatory process, non-steroidal drugs such as diclofenac, ketoprofen, piroxicam can be prescribed. After the pain syndrome is removed, the treatment of the stretching of the posterior thigh muscle does not stop. The patient is prescribed physiotherapy and physiotherapy exercises, since with their help the recovery process will be much faster and easier. As a rule, with sprains of the first and second degrees, recovery occurs in 2-3 weeks.

In the third degree of severity of damage, treatment may require more drastic measures, so in case of rupture, surgery is performed on damaged muscle tissue. After surgery, nonsteroidal drugs may be prescribed, physiotherapy and therapeutic massage are also mandatory. The recovery process can take up to six months, depending on the characteristics of the body. After stretching, the mobility and function of muscle fibers can be fully restored, provided that proper therapy is carried out. In order for the treatment of a hamstring sprain to be effective, it is important to follow all the doctor's recommendations.

Treatment with folk methods

Often, when sprained, people resort to traditional medicine, which for many decades has helped to cope with pain and speed up the healing process. Treatment of hip sprain with folk remedies is recommended only as an addition to the main treatment.

Traditional medicine recipes:

Heat the beer in a water bath, but do not bring to a boil. Moisten a towel or gauze thoroughly in it, wring it out and sprinkle with ground pepper, then put it on the site of damage and leave for 15 minutes.
Add a tablespoon of branches, roots and bark of barberry to a saucepan and pour a glass of water, boil over low heat. Soak a cloth in the solution, wring it out and apply it to the affected area.
Chop 1 onion thoroughly, add sugar to it, so that you get a paste-like mixture. Put everything on gauze and attach to the sore spot for one hour. The procedure can be repeated every other day.
In the treatment of hip sprain, a folk remedy using blue clay is used. Previously, the clay is mixed with water to a dense consistency and sent to cool in the refrigerator. After that, a dream is applied to the patient, the procedure can be repeated every 4-5 hours.
Milk compresses have proven themselves well. For treatment, colostrum, the milk that appears immediately after calving, is best suited. Warm milk compresses are applied to the affected area and changed after they cool down.
Pour pine twigs up to the middle of the container into an enameled dish and pour water to the top. Boil for thirty minutes and then use for baths.

Important! The use of folk remedies does not exclude the treatment prescribed by the attending physician.

Sprain prevention

To avoid stretching, it is important to observe certain safety measures:

before heavy physical exertion, conduct a thorough warm-up to warm up all muscle groups;
it is imperative during training to perform exercises aimed at stretching the ligaments and muscle tissue in order to increase their elasticity;
the load during training increases gradually. So at first it is recommended to make the first approach warm-up;
do not try to "jump over your head", if you are not sure that you can perform the exercise correctly, you should not take it until you reach a certain technique and endurance;
it is important to stop in time, if you feel that the muscles are already overloaded, it is recommended to stop training, as the risk of injury increases.

Moderate exercise, proper technique, and a healthy lifestyle will minimize injury and sprains. However, if it was not possible to avoid an unpleasant situation, you should immediately limit mobility and load, apply cold and it is best to consult a doctor to rule out any possible complications.

Body ABC

Quadriceps stretch

STRETCHING THE QUADRICEPS

1 Stretching quadriceps lying on your side

Lie on your side, bend one leg at the knee and grab your foot with your hand.

Exercise technique:

Start pulling your leg back.

Repeat the exercise for the other leg.

2 Kneeling quadriceps stretch

Get on your knees, bring one leg forward and rest your palms on your knee.

Exercise technique:

Gently, leaning forward, move the body forward.

Repeat the exercise for the other leg.

3 Kneeling quad stretch

Sit on your knees, grab your heels with your palms and move your pelvis forward and up. Tilt your head back, bend in the lower back.

Exercise technique:

Slowly lean back and down.

4 Quadriceps stretch using the platform

Stand with your back to the step platform and put one foot on it, resting on the toe.

Exercise technique:

Slowly bend the front leg at the knee, resting on it with your hands.

Repeat the exercise for the other leg.

5 Lunge Quad Stretch

Stand up straight, step forward with your right foot and bend your knees. Keep your body upright.

Exercise technique:

Tear off the heel of the leg standing behind and stretch the quadriceps as much as possible.

Rupture of the thigh muscle

The muscles of the body that provide movement are connected to the bones by tendons. If the muscles are under too much stress, they can get damaged, for example, tears. Moreover, tendons are a vulnerable place.

The main reason for the rupture of the thigh muscle is a sharp contraction of the leg muscle associated with factors:

Abrupt start of movement;
A blow to an overstressed muscle;
Lack of warm-up before sports activities;
Excessively long workouts.

Such an injury requires full treatment.

Characteristics of injury

Known types of thigh muscle injuries associated with tissue tearing:

Incomplete (partial) rupture or tear - characterized by partial tearing of the tendon, muscle.
Complete rupture - loss of attachment to the bone by the muscle is characteristic, the muscle contracts.
A situation where the muscle at the site of attachment by the tendon breaks off a piece of bone (the injury is called an avulsion fracture).

These injuries happen regardless of age. However, avulsion fractures are often found in young people under 20 years of age, in athletes, with advanced degenerative processes in the tendons. The correct definition of the type of injury allows you to quickly choose the treatment.

Rupture Diagnosis

A tear or rupture of the thigh muscle occurs due to too intense a load. For tearing off the muscle, the occurrence of an acute pain syndrome is characteristic; in children and adolescents, the process is accompanied by a click.

The specificity of the damage depends on the place of origin of the detachment. A classic injury is a muscle tear in the area of the ischial tuberosity, associated with the fact that the leg unbends at the knee joint and unbends at the hip joint. The separations that have arisen in the area of the ilium occur if you unbend the hips or bend the legs, overcoming the resistance of the quadriceps femoris muscle. This happens when a person runs a short distance or kicks. Tearing of the tendons at the location of the ilium occurs if there was a forcible extension of the thigh and lower leg.

Muscle ruptures that occurred in the area of the ilium (rupture of the rectus femoris muscle) are expressed as a pain syndrome if the hip is passively extended and actively flexed and the legs are bent and unbent. An injury to the ligament of the patella is accompanied by sagging of the lower leg when lifting the hip.

Symptoms of the disease: immediately after the injury, pain appears, aggravated by pressure on the site of injury, or if you try to perform an action provided for by contraction of the injured muscle. For example, a tear in the pubic bone area is characterized by the occurrence of acute pain in the groin.

The appearance of the affected area, the victim is similar to the appearance of hip bruises, damage can be easily confused. Only a qualified physician can accurately determine the type of injury.

As a result of rupture of the muscles of the leg, hematomas occur (accumulation of blood in the space that has arisen due to tissue injury), bruises - bruises (impregnation of tissues with blood). A bruise is characterized by the formation of a blue-red spot, as it heals, it becomes green, then yellow.

Excluding the presence of fractures, an X-ray examination will be required. An MRI study becomes important, thanks to the procedure, it is often possible to see the place of the rupture, assess the degree and presence of edema and hemorrhage. Symptoms of muscle rupture are the appearance of convulsions, muscle spasms. Cramps represent spontaneous contraction, muscle spasm, become a protective reaction of the body to injury. There is a feeling that the diseased muscle is pulling, the symptom is characteristic of sprain.

Cramps and muscle spasm can indicate a strain, further confirming that the correct determination of the patient's condition is possible only by a medical professional.

Features of the rupture of the quadriceps femoris

With the disease, the broad muscle often suffers. Ruptures of the quadriceps muscle occur in people over 35 years old, degenerative processes begin to occur in the tendons, despite the fact that physical activity remains high. If a muscle tendon is completely torn off, hemorrhage occurs in the knee joint (hemarthrosis).

In rare cases, bilateral muscle tearing occurs, the injury is localized on both hips at the same time. Basically, such an injury occurs when a person has diseases in the body that require the use of steroid drugs. It happens that due to the disease, the rupture occurs spontaneously, without the influence of a traumatic factor.

When the patella is torn, a retraction will be seen and felt, due to the contraction of the torn muscle, the tendon rises.

When diagnosing a rupture of the quadriceps muscle or tendon, the described diagnostic procedures are performed, ultrasound is prescribed. In case of injury, it is important to exclude damage to the patella, other diseases.

Trauma treatment

Incomplete ruptures are treated conservatively without surgery. Treatment will require immobilization of the leg with fixation in a straight position for a period of 3-6 weeks, the final period is determined by the doctor individually, based on the specifics of the gap.

The immobilization of the leg will be terminated if the patient is able to independently, painlessly hold the injured leg, it is no longer necessary to treat the injury with immobilization. After this stage, the patient must undergo a course of rehabilitation exercises, the strength and normal functioning of the muscles are restored.

If a complete rupture occurs, a mandatory surgical intervention is required, the muscles and tendon are supposed to be sewn back to the kneecap. Separate attention is paid to the timing of the operation - the earlier it is carried out, the more optimistic the prognosis of recovery. It is best to have surgery within 72 hours of injury. The maximum duration of the operation and the start of treatment is 5-6 days. If a longer period has passed, there is a risk of muscle contraction so that it is impossible to restore the natural length, it is supposed to use various surgical devices. This lengthens the processes of recovery and restoration of the functioning of the damaged muscle.

The appropriate method of operation is chosen individually. If there is a gap in the center, and enough tissue remains at the edges, the ends of the gaps are sewn together in the standard way.

Before treatment of bilateral ruptures, the body is examined to determine the diseases that caused degenerative processes in the tissues of the tendons.

Older tears are much more difficult to treat, especially when the tendon has already contracted. For recovery, it is necessary to dissect the adhesions between the tendon and the femur. After it is permissible to bring together the edges of the tendon and sew. If the length of the tendon is not enough, a small flap has to be cut in the proximal part of the quadriceps muscle, due to which the missing tissue size is compensated.

If you ignore the treatment or try to cope with the problem on your own without consulting a doctor, pathologies may occur: complete or partial loss of functioning of the injured limb, constant muscle cramps, muscle spasm. The situation of delay in visiting the doctor is fraught with serious health consequences for the patient.

Postoperative period, complications and prevention

After the operation, a splint or plaster cast is applied to the knee, which is in an extended state, until the tissues are completely fused. In practice, the period takes six weeks. After removing the splint or bandage, the patient is allowed to immediately start walking. To restore the normal functioning of the muscles (including the quadriceps) of the damaged limb, it will be necessary to engage in physical exercises that involve a gradual increase in intensity.

Selected recovery programs provide for a gradual load on the muscles of the quadriceps, back of the thigh, which consists in the use of a system of flexion and extension of the leg. The final recovery of movements occurs by the twelfth week, however, people begin to move in the same mode after 4-6 months after the operation.

To restore blood flow and avoid further cramps and muscle spasm, massage is offered.

If convulsions and muscle spasm appear, a new course of massage is prescribed, and for oral administration, drugs that include calcium and magnesium are prescribed.

Unfortunately, after the operation, complications of the disease can occur:

Inability to fully deploy the leg at the knee;
Weakness of the quadriceps femoris muscle, posterior and internal damaged surfaces;
Infection of the postoperative wound;
Divergence of seams and edges of the wound;
Prolonged hemarthrosis;
Violation of the congruence of the joints of the hip and knee of the leg.

After the operation and rehabilitation, there are sensations that the muscles of the legs are “pulling”, indicating a pinched nerve or a violation of blood circulation. If the muscle pulls for a long period of time, this becomes a serious reason to see a doctor.

However, with immediate treatment and timely surgical intervention, there are high chances of fully restoring motor ability. After surgery, the range of motion of the damaged joint was reduced by about five degrees, the strength of the leg muscle was reduced by ten percent. There is a risk of re-tearing the muscles. Convulsions, muscle spasm can occur. It is required to treat an injury under the supervision of a doctor and for the allotted time.

Before carrying out classes related to physical training, sports, it is shown to conduct a preliminary warm-up.
Physical exercises should be done, taking into account their own capabilities, it is correct to alternate the load with rest.
Timely treatment and prevention of various diseases will reduce the risk of degenerative processes in the tendons.
Refusal of bad habits, proper nutrition, vitaminization contribute to the strengthening of tissues.

These general measures will help reduce the likelihood of a thigh tear.

In short, I will say that stretching exercises are done calmly, slowly. You should feel your body and the muscles being stretched. The duration of the exercise is 30-60 seconds. For each muscle group, 2-3 approaches are usually done.

So take on board the following exercises and do not waste time. Forward! Videos and photos will help you.

We stretch the calf muscle, Achilles tendon and soleus muscle.

Exercise 1. Lying on your back, legs are straightened, we pull one straight leg towards us.

Lie on your back with your legs outstretched.
Raise one leg and grab it under the knee.
Exhale and slowly bend the foot towards the face (dorsiflexion).
You should feel a stretch in the Achilles tendon.

Note. If you have any back problems, then after stretching, you should bend the straightenedleg and slowly lower it to the floor.

Exercise 2. We rest our hands against the wall. We push the wall.

Stand up straight and a little further than your outstretched arm from the wall.
Bend one leg forward, the other straight.
Rest against the wall, keeping a straight line of the head, neck, back, pelvis, behind the leg.
Do not lift the sole of the foot behind you off the floor.
Exhale, bend your arms, move towards the wall and move your body weight forward.
Exhale and bend the knee of the front leg towards the wall.
Lock the stretch and relax.

Note. To stretch soleus muscle, bend the leg behind you at the knee.

Exercise 3 . We pull the sock towards ourselves in a standing tilt.

Stand up straight, take half a step forward with one foot.
Turn the toe of the hind leg 90 degrees outward.
The front leg should be straight. Hands on the belt, back straight.
We lean on the front leg, keep the back straight.
Pull the sock towards you.
You should feel a stretch in your calf and Achilles tendon.
To increase the stretch with the same hand, pull the sock towards you.

Exercise 4. We rest with the foot and pull the body.

It is convenient to perform the exercise on the street near a pole, a tree or near a Swedish wall.

We raise the toe pressing against the pole and resting the heel on the ground and pull the body closer to the pole (wall).
It can be performed immediately on two legs if the surface into which the emphasis is placed allows.
You should feel a stretch in your calf and Achilles tendon.

Exercise 5. Sitting on the floor, pull the sock towards you with your hand.

Sitting on the floor, bend one leg at the knee and pull it towards you.
On the leg extended forward, we pull the sock (bend the foot) towards ourselves. We can help with a belt, increasing the stretch in the calf muscle with our hand.
There is an option, with a straight back, we tilt onto an outstretched leg, while pulling the toe towards ourselves.

Stretch the quadriceps muscle (quadriceps femoris).

In fact, there are more than 30 exercises for stretching the muscles of the legs. Surely you have met others. In this article, I bring to your attention 30 exercises for stretching the muscles of the legs, which are relevant not only for runners, but also for the average person. In this section, we will look at stretching exercises for the quadriceps femoris (quadriceps). This is the one that is in front of the thigh, if that.

Exercise 1 . Standing straight, bend one leg at the knee and pull the foot to the buttock.

Stand up straight, lean with one hand against the wall.
Bend one leg at the knee and bring the heel to the buttocks.
Slightly bend the leg you are standing on.
Exhale and grab the raised leg with your hand.
Inhale and pull the heel towards the buttocks, while avoiding excessive compression of the knee.
Lock the stretch and relax.

Exercise 2. We stretch the quadriceps in a lunge.

The exercise is similar to the forward lunge, only the back leg touches the floor with the knee.
We increase the pressure (lunge) forward and feel the stretch in the quadriceps of the back leg.
To increase the stretch, you need to take the back leg by the toe and pull it closer to the buttock.
You should feel a stretch in your quadriceps.

Exercise 3. Lying on a bench, we pull the leg by the foot towards us.

Lying on your back on the edge of the bench.
Exhale, slowly lower your leg off the table and grab the foot with your hand.
Inhale and slowly pull the heel towards the buttocks.
Lock the stretch and relax.
You should feel a stretch in the upper mid-thigh.

Note. This exercise may be too intense. To “protect” your lower back, raise your head and contract your abdominal muscles.

Exercise 4. Stretching the hurdler (stretching two legs).

This exercise is considered potentially dangerous. Its implementation leads to excessive stretching of some tissues (anterior ligament of the knee joint, compresses the meniscus, possibly displacement of the patella), squeezing others, pinching the nerves and pinching the joints. It is mainly used to stretch the quadriceps muscles. However, it can also provide a powerful stretch to the anterior structures of the lower leg. There is no doubt that this exercise is very effective for stretching the hip flexors.

Reducing the degree of risk. There are two ways to troubleshoot problems with this exercise. The first is to use alternative, easier and safer exercises.

The second is the ability to correctly perform this exercise, namely: slowly, avoiding the rotation of the legs inward. Use of blankets, mats, etc. makes the exercise easier.

Sit on the floor, legs bent at the knees, the pelvis between the feet. Feel the stretch in the quadriceps of both legs.
Exhale and slowly lean back. Do it slowly.
You can put pillows, blankets under your back so as not to get injured. When the muscles get used to stretching, you can lie down on the plane with your back.
We do it slowly while taking into account the above warning.

Exercise 5 . Lying on a bench, we pull the leg bent at the knee to the chest.

Lying on your back on a bench.
One leg hangs off the bench (at the hip joint).
Exhale, bend the other leg at the knee, grab it with your hands and bring it to your chest.
Exhale and press your thigh to your chest.
Lock the stretch and relax.
You should feel a stretch in your upper thigh.

We stretch the biceps femoris (biceps muscle) and the back surface of the body.

Exercise 1. Lying on your back, pull the outstretched leg towards you.

We pull the straightened leg towards us. The toe is pulled out. We wrap around the thigh or a little higher, in the shin area.
To increase the stretch, you can raise your head and shoulders, thereby creating more tension in the biceps femoris.
You should feel a stretch in the back of your thigh.
If you bend the foot (sock) towards yourself, then you can additionally pull the calf muscle.

Exercise 2. Tilt with a straight body on an outstretched leg.

Stand straight. Take a half step with one foot back.
Start bending your back leg at the knee, squatting on it a little.
The back is straight, hands on the belt. As you squat on your back leg, tilt your torso forward to increase the stretch.
The front foot should not come off the floor. The heel always touches the floor.
You should feel a stretch in your hamstring.
To add another calf stretch to the hamstring stretch, pull your toe towards you.
You should feel a stretch in your hamstrings and calf muscles.

Exercise 3. Flexion of the legs in the hip joints.

This is one of the most common stretching exercises. Stretched muscles: muscles of the spine; posterior thigh muscle group; large, medium and small gluteal muscles; hamstrings; piriformis muscle; large adductor muscle; soleus muscle; calf muscle.

Relax, take a few breaths, you can close your eyes and feel the stretched muscles.
We start the torso tilt slowly from the head, we feel how the cervical, thoracic, lumbar vertebrae bend and the muscles of the back and back of the body stretch.
The arms are relaxed and relaxed, the body is relaxed.
By clasping our legs with our hands, we can pull the body to the legs and increase the stretching of the muscles.
We are in this position for 30-60 seconds.
Raise the body also slowly. First the lumbar, then the thoracic and cervical vertebrae.

Barriers

Tightness of the posterior thigh muscles, back muscles and gluteal muscles. If the hamstring muscles are tense, then slight bending of the legs at the knees will help relieve the load from the spine.

This exercise is generally not recommended for middle-aged and elderly people with back problems. Theoretically, it can put unwanted stress on the discs and ligaments of the lower back, as well as on the sciatic nerve. To reduce the risk of injury, perform with a straight back.

Exercise 4. Pose "Slide".

Get on all fours. We stretch the pelvis up so that we get an angle of 90 degrees (or less).
Feet and heels should not come off the floor.
The back is straight, the legs are straight. You should get a pose similar to a triangle.
You should feel a stretch in the back of the thigh, calf, back muscles, shoulder girdle.

We stretch the muscles of the thigh, buttocks, lower back.

Many, like me in the first 2 years of my running practice, do not pay due attention to stretching the muscles. But in vain! You try, completely different sensations and results. Many amateurs after a running workout and even a serious load will simply do lunges, twitch the quadriceps, ceiling the wall and think that that's it, that's enough. But no. If you want harmonious development, long years of activity and better results, then stretching should be approached more seriously. The next block of 30 leg stretches for runners are lower back, hip, and glute stretches.

Exercise 1. Lying on your back, throw your leg to the opposite side.

Lying on your back, legs extended.
Bend one leg at the knee and lift towards your chest.
Grab your knee or thigh with your opposite hand.
Exhale and pull the knee to the side through the other leg to the floor, without lifting your elbows, head and shoulders from the floor.
Lock the stretch and relax.
You should feel a stretch in the lateral (outer) part of your buttocks and thighs.

Exercise 2. Lying on your back, bend one leg perpendicular to the body, and push the other up.

Lie on your back, left leg crossed over the knee of the right leg.
Inhale, bend your right knee, lift your right leg off the floor so that it “pushes” your left leg towards your face without lifting your head, shoulders and back off the floor.
Lock the stretch and relax.

Exercise 3. Lying on your back, we throw bent legs to the sides.

Lying on your back, legs bent at the knees, arms outstretched to the sides.
Exhale and slowly lower your legs to the floor to one side, keeping your elbows, head and shoulders on the floor.
Lock the stretch and relax.

Exercise 4. Lying on your back, we throw straight legs to the sides.

Lying on your back, lift straight legs up, arms to the sides.
Exhale and slowly lower both legs to the floor to one side, keeping your elbows, head and shoulders on the floor.
Lock the stretch and relax.
You should feel a stretch in your buttocks, thighs, and lower torso.

Exercise 5. Sitting on the floor, we throw one leg over the other and turn around in the opposite direction.

Sit straight on the floor, leaning your hands behind you, legs straight.
Bend your left leg and bring it over your right, moving your heel towards your buttocks.
Cross your right hand over your left leg and place your right elbow on the outside of your left knee.
Exhale and look over your left shoulder as you turn your torso and press down on your knee with your right elbow.
Lock the stretch and relax.
You should feel a stretch in your buttocks and thighs.

Exercise 6. Tilt forward over bent legs.

Sit straight on the floor with the outside of your left leg on the floor in front of you, knee bent, foot facing right.
Cross your right leg over your left and place your foot on the floor.
Exhale and lean forward.
Lock the stretch and relax.
You should feel a stretch in your buttocks, thighs, and torso.

Exercise 7. "Dove".

This exercise is called "Dove". Performing this exercise, you actively work (pull well) on the gluteal muscles and thigh muscles. I personally find this exercise very effective.

Dove exercise. Stretching the muscles of the thigh and buttocks.

Stretch one leg back and bend the front leg at the knee.
In order to have a more evvective effect on the gluteal muscle, try to take the lower leg to the side (slightly straightening the front leg at the knee).
You should already feel a stretch in your buttocks and thigh muscles.
Next, we tilt the body and stretch forward in the direction of the bent knee.
We lie like this for 30-60 seconds. 2-3 sets for each leg.

Exercise 8. Sitting on the floor, we pull the leg towards us.

Sit straight on the floor with your back against the wall.
Bend one leg and move your heel towards your buttocks.
Press the knee with the elbow and grab the foot with the opposite hand.
Exhale and slowly pull your foot towards the opposite shoulder.
Lock the stretch and relax.

Exercise 9. Sitting on a chair, stretch the lower back.

Sit upright in a chair with your legs slightly apart.
Exhale, straighten your torso and slowly lean forward.
Lock the stretch and relax.

Exercise 10. Lying on your back, stretch the muscles of the lower back.

Lying on your back.
Bend your knees and move your feet towards your buttocks.
Grab your hips to prevent excessive knee flexion.
Exhale, pull your knees up to your chest and shoulders.
Lock the stretch and relax.
You should feel a stretch in your lower back.
Exhale and slowly straighten your legs alternately to prevent pain or cramping.

Exercise 11. Lying on your back, throw your bent legs to your head.

Lying on your back, arms at your sides, palms down.
Exhale, push your palms off the floor and lift your legs up so that your knees are at forehead level.
Hold the position with your hands.
Lock the stretch and relax.
You should feel a stretch in your lower back.
Note. Do this exercise carefully. Avoid excessive neck flexion.

Iliotibial tract stretching exercise (IBT).

I consider this exercise to be one of the main ones that should (must!!!) be used in stretching. He himself suffered twice with and then discovered this exercise for himself. Use it in post-workout stretches and in your stretching workouts.

Starting position standing, feet shoulder width apart.
Cross your legs, moving, for example, the right foot to the left 20-30 cm from the left foot.
Back straight, lean forward.
Feel the stretch on the back leg on the outside of the thigh and knee.
You can strengthen the stretch by pulling the body to the legs with your hands.
We perform from 30 to 60 seconds. 2-3 times for each leg.

A few more stretching exercises.

Even in the stretching workout, I include very simple stretching exercises, but nevertheless, I suggest that you also look at them. These are 5 more exercises from the cycle of 30 exercises for stretching the muscles of the legs. I will leave them without description, I hope you understand how they are performed. They also stretch the leg muscles: hamstrings, inner thighs, calf muscles.

Quadriceps are a powerful group of muscles that form the front surface of the thigh, especially its lateral part. This muscle group takes an active part in the fundamental movements of a person - walking, running, squatting, standing up, maintaining balance. Without the active involvement in the work of this zone, it is impossible to imagine a full-fledged yoga practice, as well as most sports and physical activity. I propose to understand in practice how to significantly improve the quality of the quadriceps and expand its functionality.

The quadriceps consists of a straight, lateral, medial and intermediate parts connecting the hip and knee joints. Thus, we can talk about a very powerful connection of two large joints that are constantly in motion. Over the course of life, if a person does not specifically stretch the anterior surface of the thigh or, for example, spends most of his time sitting, the quadriceps shorten and form a stiff interarticular joint, which significantly reduces the mobility of the lower body and “folds” the body from the side of the abdominal cavity forward.

Tips for Properly Stretching Stiff Quads

1. When using any hamstring stretching exercise, never "thump" into the pose.. For example, you are in a wide lunge with support on one knee, ready to lengthen and stretch the quadriceps of the supporting leg. Do not follow the typical desire to lower the pelvis as low as possible and reach the pain threshold of stretching the indicated muscle! You simply do not give the body time to realize what is happening and turn on not a defensive reaction (“run away” from pain when a stiff muscle either “sticks” or gives a sharp pain signal, and often this is accompanied by tissue ruptures), but a calm interaction with the existing resource and gradual progress through the "correct" pain to a new muscle length.

2. Quadriceps - "compound muscle." Get to the bottom of exactly what effect each of the components has and what exactly your unique structure of this body part is, taking into account the present age, past bodily history and lifestyle. A serious help in this will be the assessment of the "posture" of the legs. For example, X-shaped legs may indicate a significant reduction in the lateral and intermediate sections of the quadriceps, and the O-shaped position, on the contrary, to a stiff medial muscle and tensor fascia lata. Taking into account individual characteristics, it is worth building a practice that will undoubtedly be very effective in your case.

3. Go beyond the standard "stretch" for quadriceps, for example, in a wide lunge or abduction of a leg bent at the knee back in a standing position. As I said, the "complex" quadriceps requires multifaceted study and a variety of practice. Do not forget about rotation in the hip joint, developing muscle fascia and places of attachment of muscle bundles, flexion-extension of the knees in various positions, giving elasticity to hard fibers at the point of attachment to the joint, all kinds of diagonal and lateral lunges and grabs.