100.6 - Quadricep Stretch
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
100.6 - Quadricep Stretch
For this stretch you will need one (or two) pillows or soft cushions to
place between your knee and the floor. You must be very careful when
performing this stretch because it can be hard on the knees. Please be
advised to take it easy (and not overdo) while performing this exercise.
Put the pillow under your rear knee and let your knee rest on the floor.
Lift up your rear foot and grab onto your foot with the opposite hand (grab
the instep if possible, but if you can only reach the heel, that is okay).
If you have trouble grabbing your foot, then you may need to sit (or shift)
back onto your rear leg so that you can grab it, and then shift forward
into the starting position (with your hand now holding your foot). Now,
exhale and very gently, but steadily, pull your foot toward its buttock
(butt-cheek) and lean toward your front foot (you may also wish to twist
your waist and trunk towards the foot you are holding). You should feel a
tremendous stretch in the quadricep (top right thigh) of the foot that you
are pulling. If you begin to feel stress in your knee, then discontinue
the exercise (but let your foot down slowly - not all at once). Hold this
stretch for about 15 seconds. When you are finished, shift your weight
slowly back onto your rear leg and let your foot down while you are still
holding onto it. Do not just let go and let your foot snap back to the
ground - this is bad for your knee.
Now for the isometric stretch: Get into the same position as for the
passive quadricep stretch, but as you lean forward and pull on your foot,
resist with the leg you are holding by trying to push your instep back down
to the ground and out of the grip of your hand (but no actual movement
should take place).
Now do the same stretch with your other leg in front.
Stop the stretch immediately if you feel pain or discomfort in your knee.
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