Quadriceps stretching to Warm Up or Cool Down

The quadriceps are a group of four muscles, ie the quads, which link your knee to your hip joint, and run across the front of your thigh. The muscles are the Rectus Femoris, Vastus Lateralis, Vastus Intermedius and theVastus Medialis

Stretch your quadriceps during warm up, especially for running. This helps to avoid the onset of cramp or strain during training. Quadriceps, or thigh muscles, are not the most common to over stretch, or get cramp. It is important to maintain flexibility throughout your body, and warming up is vital in doing that. Good quadricep conditioning also has a knock on effect of preventing injury in other areas such as in your knee joint when running. Stretching your quadriceps should be a part of your standard warm up and cool down plan

When quadricep stretching vertically

• stand vertically with your feet together, then lift one leg back and catch the foot with the opposing hand. This represents the main direction of force applied to the leg, diagonally across the back of your body.
• keep your back straight and look straight ahead.
• touch your raised foot with the other hand to maintain stability. Hold this position for 20 seconds.
• as with other stretching exercises, do not bounce when stretching your quadricep muscles. Stretch your legs in a steady gentle movement.
• repeat the process with your other leg stretched. You can repeat and alternate the process with both legs.

When stretching your quadriceps make sure you keep both knees together, keep your stomach tensed, and stand as straight as possible.

You should feel gentle tension on the front of your thigh. Do not overstretch the quadricep muscles, or over-extend the knee joint. Gentle stretching is all that is required, otherwise injury may occur.

A side benefit of this exercise is that it forces you to concentrate on balancing. Some people may find this difficult at first, but if you persevere you will find it easier with practice.

Horizontal Quadriceps Stretch

If you find the standing quadriceps stretch too difficult, and alternative method is to do the exercise while lying on the floor.

• Lay face down on the floor and bend your right leg so your heel come up to your buttock.
• Reach back with your right hand and hold your foot. If you can't reach it, use a towel looped around your foot.
• Gently pull your foot so that your quadriceps stretch, and hold the position for 20 seconds.
• Repeat the process with your left leg, then repeat the cycle five times.