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Stretches for the Quads

So Why Do We Even Need To Stretch?

Stretching hurts and sometimes feels very uncomfortable. However, stretching gives one the ability to have explosive power available at one’s fingertips without the need to warm up. Of course most of us are not martial artists or agents. But, you’ll be happy to know there are plenty of other benefits.

Let me give you an example. After learning to sit in the full lotus position for long periods of time, my ankles became very flexible. One day I was walking along and my left foot fell into a pothole. This mishap pushed my ankle sideways to about 90 degrees from it’s normal position.

Amazingly, this didn’t even hurt, not one bit. If my ankle hadn’t been so flexible, I may have suffered a sprained ankle. At the very least, it would have hurt for days.

Stretching helps us to avoid injuries. Not only that but if you do have a muscle, tendon or ligament injury it should heal faster, theoretically speaking.

Stretching actually grows the ligaments, tendons and muscles being stretched. They really grow longer over time.

Why Do We Need To Stretch Quads?

The reason why we need to stretch our quads is so that we can increase our range of knee motion. Our quads are made of four muslces. They are 1) rectus femoris 2) vastus medialis 3) vastus intermedius and the 4) vastus lateralis. Whenever your move your knees, your quads will move alongside with other muscles like hamstrings and glutes. These will promote safe jumping and runnning. If you want to improve your quads, we recommend you to do squats, lunges and leg press, all the exercises which will get your slow and fast twitch muscles to move.

Our quadricep muscles can easily become inflamed, painful, and tight with frequent use. You may even experience quadriceps tendinopathy, which is inflammation of the tendons connecting your quadricep muscles to your knee joint. Quadriceps tendinopathy can cause knee pain during exercises or daily living activities that incorporate knee extension and knee flexion, such as bending over and picking something up.

Overcompensation from a quadricep issue can cause knee pain, and even lead to a condition called Chondromalacia patellae, or “runner’s knee.” As all of your quadricep muscles, especially the rectus femoris, play a key role in knee flexion and knee extension, it’s essential to make time for quadricep stretches. And don’t even get us started on the importance of a good hamstring stretch. Stretching your hamstrings is a whole other conversation.

By ensuring you warm up before performing quadricep exercises, and incorporate quadriceps stretches and foam roller work after a workout, you reduce your risk of injury and encourage recovery.

There are two main forms of stretching: static stretching, which includes some of the positions discussed below, and dynamic stretching. Dynamic stretching includes movement and is often paired with warm-up exercises like jogging on the spot or jump rope.


Hello, lovelies. As promised, here are some more #stretches for the #quads . These are especially great for those with tight quadriceps like runners, bikers, basketball players or even those who spend a lot of time sitting down in the office. Do them daily to feel more flexible in the thighs.
#anjaneyasana with a blanket as padding
bent-knee anjaneyasana with blanket as padding so your hips can go down lower
Choose either A or B- use a #yogablock to support your hips to further stretches the front of the thighs
Walk your feet far out sideways and pull the knees together
From 3A or 3B, pull one foot under the hips and adjust the two knees closer together
If any move here doesnt serve your practice, leave it. If you want to modify any of the pose, do it, as long as your body approves.

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