Stretching the quadriceps muscle. Yoga Anatomy: How to Stretch Stiff Quads on Your Own

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 region.
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 older people with back problems. Theoretically, it can put undesirable 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 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.

Tips for Properly Stretching Stiff Quads

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.

1. When using any hamstring stretching exercises, 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.

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!

Active leg training can lead to joint problems, as lower extremity exercises can contribute to the destruction of cartilage surfaces through the use of very large weights. Stretching the quadriceps reduces the risk of injury, improves the elasticity of the ligaments and joints, increases blood circulation in the muscles, prepares the joints (the secretion of synovial fluid increases, which lubricates the articular surfaces and prevents cartilage damage). In addition, in leg training, special importance is attached to stretching after exercise.

Stretching exercises

1. Stretching quadriceps lying on your side

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

Quadriceps are a powerful group of muscles that form the front surface of the thigh, especially its lateral part. This muscle group (namely 4) takes an active part in the fundamental movements of a person - walking, running, squatting, standing up, maintaining balance. Without 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.

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.