Exercises > Flexibility (Muscles) > Quad Stretches
(Main muscles Involved: Quadriceps – Rectus Femoris, Vastus Intermedius, Vastus Lateralis, Vastus Medialis)
The following quad stretches are designed to improve the flexibility of the quadriceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
To begin with, the following quad stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two of the following stretches that are most comfortable for you and perform them 3 times daily. As your flexibility improves, the stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.
Figure 1 – The Quadriceps Muscles
Basic Quad Stretches
Quad Stretch in Standing
Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Figure 2 – Quad Stretch in Standing
Advanced Quad Stretch
Quadriceps Self Massage Exercises
The following quadriceps self massage exercises are designed to improve the flexibility of the quadriceps and are an excellent addition to the above quad stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
Foam Roller Quadriceps Release
Place the foam roller under your quadriceps (front of your thighs) as demonstrated (figure 5). Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the front of your thighs. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can be progressed by crossing your legs and massaging one thigh at a time.
Figure 5 – Foam Roller Quadriceps Release
Find a Physio to assist with Quad Stretches
Find a physiotherapist who can assist with quad stretches and rehabilitation.
Physiotherapy Products to Assist with Quad Stretches
- Foam Rollers (For Self Massage and Pilates Exercises)
- Massage Balls (For Self Massage)
- Exercise Mats
To purchase physiotherapy products to assist with quad stretches click on one of the above links or visit the PhysioAdvisor Shop.
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