Quadriceps Stretch

The quadriceps stretch, stretches muscles in front of thighs.

1. Lie on your left side, on the floor. Your hips should be lined up so that the right one is directly above the left one. Rest your head on a pillow or your left hand.



2. Bend your right knee, reach back with your right hand, and hold onto your right heel. If you can't reach your heel with your hand, loop a belt over your right foot.



3. Pull slightly (with your hand or with the belt) until the front of your right thigh feels stretched.



4. Hold the position for 10 to 30 seconds.



5. Reverse position and repeat with other leg.



6. Repeat 3 to 5 times on each side.

If the back of your thigh cramps during this exercise, stretch your leg and try again, more slowly.



Summary:

• Lie on side.
• Rest head on pillow or hand.
• Bend knee that is on top.
• Grab heel of that leg.
• Gently pull that leg until front of thigh stretches.
• Hold position.
• Reverse position and repeat.

Last Editorial Review: 2/10/2003

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