Stretching the front side of the thighs

Quadriceps (quadriceps femoris) muscle often gets overloaded and shortened, that can cause movement limits and pain in knee joints, but also problems in ostensibly unrelated areas (hip joints, loin spine, groins, …). Thanks to this exercise you can effectively stretch these muscles and relax it.

Goal of the exercise:

  • Stretching the quadriceps muscles
  • Increasing the movement mobility
Default position
  • Lay on your stomach
Phase 1
  • Bend your knee as much as possible
  • Keep your pelvis close to the mat
  • Pull your ankle with your hand as close as possible towards your buttocks
  • Lightly push your legs against your hand (for about 5 sec.)
  • Take a deep breath
  • With exhale relax the pressure of the leg against the hand and pull your leg little bit closer towards your buttocks again
  • Stay in the stretching position for about 30 seconds
Phase 2
  • Release the stretch, and repeat the same with the second leg
  • Repeat the exercise
Exercise video tutorial

Common mistakes

  • Thighs are not parallel to each other, stretched leg is bending externally or to the side
  • The back and hips are not relaxed
  • Pelvis is rising from the mat, noticeable curve in the back
  • Holding breath
  • Lifting your head up, bending the thoracic spine
  • Inadequate time spent in the stretching position
  • turning the ankle to the sides

How often to exercise

  • You can exercise every day
  • Stay in the described position for 30-60 seconds, and repeat three times on each side

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