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While this can be an effective stretch one of the biggest benefits is it can easily be done throughout the day it is also one of the most poorly performed stretches.
Quad stretch on floor. The standing quad stretch focuses on the quadriceps front thigh muscles. Keep your left leg straight bend your right knee. You can also put your foot back on the floor and rest for a couple of seconds and then try it again. Lying prone quad stretch with strap.
When patients are questioned about their current stretching routines this stretch is often on the list. Passive quad stretches are a good way to stretch your quads if you don t have the control needed to do standing quad stretches on your own. This is probably the most common quadriceps stretch. Try these three quad stretches before and after your run to help maintain and gain flexibility.
When you do this quadriceps stretch try to hold it for up to 30 seconds with the minimum being five seconds. The lying quad stretch is great for people who suffer from knee pain as well as those who prefer reclining to standing up. Place a mat on the floor and lie face down. If five seconds is all you can do build up time as you continue to practice.
Be extra gentle with this stretch if you re prone to knee or lower back pain. Secure a resistance band around. Sit on the floor and loop a strap around the top part of your right foot. Pull the strap with both hands to bring your right foot toward your glutes until you feel tension in.
If back pain is an issue for you you can do a similar stretch while lying on your side bending your top knee and bringing your heel toward your buttocks. Communication is key with passive stretching. If you re able to move on your own passive quad stretches may be of little benefit to you.
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