fbq('track', 'ViewContent');

How To Stretch Your Quads

One of the Best Hip, Knee and Quad Stretches Around!

Thanks for stopping by! We hope it's helpful. For those that need more guidance, we've created a step by step online program to finally cure your shoulder pain! Use your promo code MOVE10 for $10 off your first program!

Most of us have SUPER tight thighs (known as our “quad” muscles) because we stay in static positions like sitting all day. Because of this any movement that needs us to jump, land, skip, or accelerate is compromised and we can’t generate the same amount of power. Because of this, it is time for YOU to unlock and unglue the front of those thighs with the “quad grinder” exercise! Here is exactly how to complete the best quad stretch, the Quad Grinder.

Exercise
Lie on your belly with a ball under your mobilizing leg. Press your leg into the ball and BEND your knee (moving your ankle towards your bum) along the length of your thigh.

Time

Do this for 2 minutes a day.

l

Video Transcript

Some people prefer to read and we’ve got you covered!

This is the quad grinder. The goal of this one is to see if we can improve the flexibility from the front side of the quadriceps muscles in the front of the thigh down towards the knee to decrease tension on the kneecap.

To start with you’re going to need a foam roller, a lacrosse ball, a water bottle, something that you can get some flexibility to work out on. I’m going to show this with a foam roller.

What we’re going to do is lay on our belly, nice and tall. Pin this foot up to balance, and hold nice and solid almost like in a plank position. Now, what you’re gonna do is roll back and forth on all different parts of this quad from the front side to the backside kinda like a cylinder. You’re gonna roll back and forth.

Now, what I want you guys to work on with this is once you find a spot that’s nice and sore if it’s comfortable on your knee you’re gonna then push down, lean your weight on that spot and bend the knee through. Come back down, push away on that spot, bend the knee through.

Now, if that’s too uncomfortable to bend the knee that’s fine just hang on it. You can breathe in, out, and sink further into that. So again, back and forth holding that as you hang out on that pressure, okay? That’s it. So use your roller or your ball. A roller’s gonna give you a little general pressure around. If you get into a ball it’s gonna put a lot more local pressure on it and it’ll be a little bit more tender. Choose your poison and have a good time! Keep moving.

Hey guys, thanks for sticking with us all the way to the end. If you are having knee pain, patella femoral syndrome or something going on there, you have a diagnosis. We created a program just for you. You can head over to physio ready dot com, find our patella femoral syndrome program there and use our promo code ‘move10’. You’ll get $10 off your first program. Hope it helps. Thanks for watching and don’t forget to subscribe.

Find Your Referred Program

 

Here are some other articles that may interest you

The Difference Between a Foam Roller and a Release Ball

INJURY MANAGEMENT The Difference Between a Foam Roller and a Release Ball Mitchell Starkman, Physiotherapist, The Movement Centre 18 June 2018 So, what is the difference between a foam roller and a release ball? We get this question all the time. How do I know when to...

How and When To Use a Foam Roller

INJURY MANAGEMENT How and When To Use a Foam Roller Mitchell Starkman, Physiotherapist, The Movement Centre 30 May 2018 A foam roller is an amazing tool for self-maintenance and care of your body! For some, it’s akin to having your own live-in massage therapist. When...

How to Stretch Your Wrist Extensors To Fix Tennis Elbow

One of The Best Tennis Elbow Exercises       Thanks for stopping by! We hope it's helpful. For those that need more guidance, we've created a step by step online program to finally cure your shoulder pain! Use your promo code MOVE10 for $10 off your first program!...

Want to Learn More?

 

PhysioReady

We can't wait to help you achieve your goals. 

© 2018 PhysioReady Inc.