What are quadriceps
Quadriceps is aterm for the large muscle group in the human body. Actually, this isthe largest, strongest and leanest muscle mass in our body. It islocated in the thigh and is responsible for the movement of the upperleg, more precisely, for extension of the knee. Muscles known asVastus Lateralis, Vastus Medialis, Vastus Intermedius and RectusFemoris (largest muscles in the group) form the quadriceps. There isvirtually no leg movement that does not engage this muscle group.
If you are intoexercise, then you know how important it is to stretch before andafter the training. This becomes virtually crucial for powerful anfrequently used muscles, and the quads are on th every top of thelist. Let us now regard a few quad stretching techniques and how toapply them correctly.
These areregarded as the easiest among quadriceps stretches. They can be doneanytime and anywhere, so, you need nothing but good will to use these.
Try to keep yourback straight all the time. To start, lift your leg up from behind(grab your foot or your ankle with your hand and try to press theheel into the buttock) and hold it like that. You will feel themuscles stretching. Next, use your hand to pull your foot furtherupwards, towards your head. This stresses the front part of the upperleg a bit more. Stop stretching if it begins to hurt. Repeat thestretching with the other leg, and relax the leg that you have juststretched in the meanwhile. Breathe normally all the time. If you arealready flexible, try to pull your leg to touch the hips with it andbend it forward a bit.
Stretches forhamstring and quadriceps
To start withthis type of stretching, lie on your back and keep your hands underyour butt. Slowly raise one of your legs up while you hold it underthe thigh. Use both hands for this. Tension in the hamstring shouldbe noticeable. Continue, try to draw the leg toward your chest. Keepgoing until you are uncomfortable. Do the same with the other leg.
One morestretching technique for the hamstring and quadriceps is this: keepyour legs straight and drawn together as you rest on the side. Dowhat would be a standing stretch (if you were standing) with theupper leg and extend the lower leg outward. This is a greatstretching technique if you are a runner.
This type ofstretch works on the entire group simultaneously, and that both atthe knee and at the hips. You should be already comfortable wit thefirst two techniques to try this one. Keep one leg forward. Now bendthe knee of the other leg so that it points to the ground at thestraight angle. Stretch the knee resting ground behind. This means,move your body forward, so that the right angle changes to an obtuseangle. Grab the foot behind you and pull it up like you were doing astanding stretch. Do not bend forward if possible.