ANTERIOR OF THIGH AND HIP FLEXOR
Side Quadricep Stretch
MUSCLE(S) AFFECTED:
quadriceps and iliopsoas
1. Lie on left side with both legs straight.
2. Place left forearm flat on floor and upper arm perpendicular to floor.
3. Place left forearm at 45° angle with torso.
4. Flex right leg with heel of right foot moving toward buttocks.
5. Grasp front of ankle with right hand and pull toward buttocks.
WARNING: Do not pull on ankle so hard that pain or discomfort is felt in knee.
6. Move knee backward and slightly upward. The stretch occurs not so much from the excessive
flexion of the knee but from moving the knee back and slightly up; hold for 10 to 15 seconds.
7. Repeat with the left leg.
ANTERIOR OF THIGH AND HIP FLEXOR
Kneeling Quadriceps Stretch
MUSCLE(S) AFFECTED:
quadriceps
1. Kneel with the balls of the feet on the ground.
2. Keep hips straight (upper leg and torso should be in a straight line).
3. Place palms of hands on buttocks and push slightly forward.
4. With a straight body, lean slightly backward until developmental stretch is felt in quadriceps;
hold for 10 to 15 seconds.
POSTERIOR OF THIGH
Sitting Toe Touch
MUSCLE(S) AFFECTED:
hamstrings, spinal erectors and gastrocnemius
1. Sit with the upper body nearly vertical and legs straight.
2. Lean forward from waist and grasp toes with each hand, slightly pull
toes towards the upper body, and pull chest towards leg; hold for 10
seconds. (If you are very stiff, try to grasp the ankles.)
3. Release toes and relax foot.
4. Grasp ankles and continue to pull chest towards legs; hold for 10
seconds.
5. Still grasping the ankles, point away from body and continue to pull
chest towards legs; hold for 10 seconds.
Stretching the quadriceps
on side
Stretching the quadriceps
kneeling
Stretching the hamstrings
with emphasis on insertion of
the hamstrings and calves.
Stretching the hamstrings
with emphasis on the middle
portion.
Stretching the hamstrings
with emphasis on the
upper portion.
Warm Up/Cool Down Exercises
36
