The Quadriceps muscle complex make up the front of the thigh and converge at the knee cap. Their role is extension of the knee. There are multiple variations to stretch this complex dependent on mobility levels. The following videos demonstrate 3 options.
Side Lying Quadriceps Stretch
- Lying on your side with the pelvis stacked and head supported.
- Take the foot of the top leg in a stirrup or band and slowly draw the heel towards the bottom.
- Ensure that the knees stay in line and avoid arching out through the back.
- Sustain as per Physiotherapist guidelines.
Standing Quadriceps Stretch (Beginner)
This version of the standing stretch is best for those with very limited range of motion.
- Place the foot on top of a chair, the height of which will depend on the degree of mobility.
- Ensure the standing leg is straight.
- Tuck the tailbone under to limit arching out through the lower back.
- Maintain pressure through the top of the foot pressing into the chair to intensify the stretch.
- Sustain as per Physiotherapist guidelines.
Standing Quadriceps Stretch (Advanced)
This version of the standing stretch is more appropriate if you can reach your foot with your hand.
- Bend the knee of the side to be stretched and take the top of the foot into the palm of the hand.
- Ensure the supporting leg is straight and the trunk is upright.
- Maintaining a proud chest, bend the elbow of the supporting arm to increase the bend at the knee.
- Tuck the tailbone under to limit arching out through the lower back.
- Sustain as per Physiotherapist guidelines.