Best Quadricep Stretches

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Quadricep stretches can be an important element in helping to relieve both knee pain and pelvic girdle pain. This page will show you how to stretch your quads safely and effectively.

Just follow along with the videos below. The goal is to help you find the best way for you to release your quadriceps. After going through the videos you'll know exactly what works for you.

Go directly to any Best Quadricep Stretches video on this page by clicking these links:
Intro,  Video 1,  Video 2.




Releasing tight quadriceps can be challenging unless you also know how to manually release the quadriceps muscles on the outer and inner sides of your thighs. These videos show you how to do just that.

This short introductory video is a great place to start.

Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,.

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief.


Detailed Instructions For
Quadricep Stretches



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,.

Best Quadricep Stretches - Video 1 of 2



The first thing you want to understand when learning how to stretch your quads is that it is very difficult to stretch the entirety of your quadriceps muscles. Your quadriceps muscle group is made up four muscles: rectus femoris, vastus lateralis, vastus medialis, vastus intermedius.

All of the basic quadricep stretches will stretch your rectus femoris, which runs down the middle of your thigh, and your vastus intermedius that runs down the center of your thigh, but is underneath the rectus femoris. I show you how to do this in Video 1.

In order to get at the other two quad muscles, the vastus lateralis and vastus medialis, you'll need to manually work on them to set them free. I show you how to do this in Video 2.

Here's what we're going to do:

1. Standing Quad Stretch
Stand with one hand on a chair or a wall, bring your foot up toward your butt and grab the top of your foot with your free hand. You are now standing on one leg.

Now pull your foot toward your butt, while remaining upright with your upper body and without twisting your hips. Your hips should remain "square" and facing straight ahead.

2. Lying Quad Stretch
Lie on your side on the floor. Take your top foot and bring it up towards your butt. Grab the top of that foot with your top hand and pull it toward your butt. Try to keep your pelvis perpendicular to the floor, so your pelvis remains "square" and not twisted.

3. Kneeling Quadriceps Stretch This is the most effective of the stretches in this series.
Kneel with one knee resting on a padded serface, and your other foot flat on the floor in front of you with knee bent. Reach down behind you and grab the top of your foot and pull it up towards your butt.
Keep your pelvis square, and shoulders square (no twisting!), while pulling your foot toward your butt.
You can arch your shoulders back and push your pelvis forward to increase the stretch (no twisting!)
Also, gently engage your quadriceps muscles the entire time you are stretching to increase the effectiveness of the stretch.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,.

Best Quadricep Stretches - Video 2 of 2



Here's what we're going to do:

1. Manual Release of Outer and Inner Quads

First, in a seated position, do the press-pull-release technique on any tight/painful areas on your thighs, but especially your outer thigh and inner thigh.

Second, in a standing position do the press-hold-move technique while doing small squatting motions on any tight/painful tissue in your quads. This is a great way to release your quads!

2. Roller Release Of Quads

Use the roller to locate any tight/painful tissue in your quads. When you find the tissue that needs to be released, do a press-hold-move technique with the roller doing the pressing into the tight tissue. Do this by moving your leg in a way that makes the tissue being pressed on move under the pressure. Generally, simply bending your leg will work great.



Self-Assessment Of
Best Quadricep Stretches

Did you go through all the videos?
Was there one quadriceps stretch that worked particularly well for you?
Were there any quadricep stretches that did not work well at all for you?
Is there any one quadricep stretch or manual release technique you would want to do on a regular basis?
Where were your quadriceps particularly tight?
Remember what worked best for you, so you can do that first next time you need it.


Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best release of your quadriceps. Then you'll be able to fix yourself whenever you want.


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