Type: Static stretch
Suitable for: Flexibility, Cool down, Injury prevention

The Quadriceps stretch focuses on loosening the front thigh muscles, crucial for maintaining leg flexibility and balance. This stretch is particularly beneficial after activities that exert the lower body, helping to prevent tightness and improve mobility.

Directions

1. Stand upright with your feet hip-width apart.
2. For balance, hold onto a wall or sturdy object with one hand if needed.
3. Bend the right knee, bringing your heel toward your glutes without causing discomfort.
4. Reach back and grasp your ankle or shin with the right hand. Use a towel or strap if necessary.
5. Keep your knees close together with your thighs aligned. The bent right knee should point directly down.
6. Maintain an upright posture, engaging your core for stability.
7. Gently pull your ankle or shin upward to feel a stretch in the front of your thigh. Keep your pelvis stable to avoid arching your back.
8. Hold the stretch for 20–30 seconds, breathing deeply and relaxing into it.
9. Release and switch legs, repeating the same steps.

Helpful Hints

• Neutral spine: Avoid arching your lower back by keeping your core engaged and maintaining a neutral spine.
• Gentle stretch: Pull gently to avoid strain. A mild but effective stretch is sufficient for the quadriceps.
• Level hips: Keep your hips level throughout the stretch to prevent tilting or leaning to one side.
• Relaxed shoulders: Keep your shoulders relaxed, avoiding tension or hunching.
• Stable support: Use support for balance if needed, or consider lying down if balancing is challenging.
• Stretch both sides: Always perform the stretch on both legs to keep your flexibility balanced.