0000015667 00000 n Straighten knee until stretch is felt, keeping opposite leg straight on floor. 0000662991 00000 n Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). slide 1 of 3. slide 1 of 3, Standing quadriceps stretch, If you are not steady on your feet, hold on to a chair, counter, or wall. 0000659940 00000 n Your quadriceps muscle is tight – see instructions below for the recommended daily quadriceps stretch. 0000006072 00000 n There are two ways to perform the quadriceps stretch. This degree of stretching may be adequate during the early stages of this stretch. While this can be an effective stretch (one of the biggest benefits is it can easily be done throughout the day), it is also one of the most poorly performed stretches. 0000002442 00000 n Being on the floor in a supported position can help you focus in on the stretch in your quads. Quadriceps tendonitis strengthening exercises. For this reason, it is important to learn how to strengthen this muscle group for a complete recovery. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Gently tighten your buttocks and feel the stretch on the front of the thigh. 3. 0000009484 00000 n Repeat: _____ times each leg Hamstring Stretch To stretch the hamstrings (tendons in back of the knee) The exercise: Sit on couch or bed with … 0000543671 00000 n When patients are questioned about their current stretching routines this stretch is often on the list. The quadriceps (or quads) describe the four muscles located on the front of the thigh. This stretch is also used during warm-ups to get your muscles ready for other exercises. Stretch tight muscles. There are two main forms of stretching: static stretching, which includes some of the positions discussed below, and dynamic stretching. Hold the stretch for 30 to 60 seconds. 0000660245 00000 n These exercises are designed to progress the strengthening of your quadriceps and hamstring muscles. 0000432665 00000 n 75 47 Standing Quadriceps Stretch _____ Main muscles worked: Quadriceps You should feel this stretch in the front of your thigh Equipment needed: None Step-by-step directions • Hold on to the back of a chair or a wall for balance. <<1B245EEB670A124E99C057AB833EEADD>]/Prev 1177889>> Goblet Squat. • Focus on tightening / squeezing the inner quad (VMO) • Slowly lower the leg to starting position and repeat. Begin by kneeling on the left knee and the sternum (breastbone) lifted. Also if you find you have more pain in the morning after doing strengthening exercises then you may need to reduce the workload. 75 0 obj <> endobj Bend the knee of your affected leg and use your hand to pull your foot up behind you so that you feel the stretch at the front of your thigh. Keep your back straight (do not arch your back). These stretches are designed to target some of the more commonly tight and restricted muscles. • Push your knee onto the roll and straighten knee fully by lifting the foot as high as possible. Lie on back with leg propped against corner, as shown. 0000657414 00000 n Knee Rehabilitation Exercises. 0000001877 00000 n STRETCHING EXERCISES 2. Strengthening exercises should begin as soon as pain will allow. As there is a risk of injury with any activity, use caution when performing exercises. �C�Wc�#m!�}�l��JX㤇��$�t0C�e��[rT��������5��~�������$�f��*���u"��f�k�O�(d���W��l�lD�� ��^��W�ld�ܜ���"cY��@����AF!l[��u�1����u�b�����|k� �G)�3�R�5��S�a���n�(Rr�c��+���|D�t`�D�Kㄜ1g�9sN|`> �쟓��9�+�+�+��`�1��LEg*֠H��3�9��\�5+ҬN�'�33��|_M��)sJ�4iЬA��4iМWSރBN�$E�W�ʍ�B>z�ݼ�6���G�. Quadriceps Stretch (Prone) Laying on your stomach, bend knee of leg to be stretched. �����zh��(�Y���v�* 0000676277 00000 n This exercise is usually the starting point of a physical therapy session, which gradually gets you stronger and able to perform activities like walking. startxref 0000650568 00000 n Avoid arching your back during the stretch. 0000407216 00000 n Repeat times/leg. How to perform quad exercises at home: Sit on a chair with a flat or solid seat, you can use a bench as well. Standing quadriceps (thigh) stretch Stand upright with a chair to one side for balance. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. 0000001236 00000 n 1 of 10. Isometric Quad Exercises. Starting Position: Stand on one foot, holding the back of a chair to balance. ߙL�����3U����ѻu�3t�5���5�o�UI QUADRICEPS STRETCH . Place your foot on the step or books approximately six to eight inches in height. Use a chair or table for balance. 0 Specific exercises are used to maximize control and strength of the quadriceps muscles. Bring one heel toward your buttocks and hold the ankle with your hand. Always do quadricep stretches before and after any sports to reduce your risk of injury. There are two types of stretches – static and ballistic stretches. Pull right/left heel towards buttock until a gentle stretch is felt in the front of … 0000004839 00000 n With your free hand, hold the ankle of the stretching leg behind you. drayerpt.medbridgego.com MedBridgeGO Your Access Code: 627MMQXZ Disclaimer: This program provides exercises related to your condition that you can perform at home. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. 0000621675 00000 n H�\��j�0��~ That’s why we’ve put together this list of the 10 best quad exercises you can do to forge a strong lower body. Stand straight with feet shoulder Why it works: This full-body maneuver takes the pressure off your back, making it more accessible than a traditional barbell squat. The Quadriceps are a group of muscles on the front of your thigh. Straighten knee as far as you can, then slowly bend knee as far as it will go. Exercise: Assisted Quadriceps Stretch WHILE STANDING AND HOLDING ONTO THE BACK OF A CHAIR BEND THE LEG TO BE STRETCHED BEHIND. Quadriceps – Front of thigh stretch Place your foot on a chair behind you. The VMO is very important in quadriceps and knee rehabilitation exercises. Bend the knee of the leg you want to stretch, and reach behind you to grab the front of your foot or ankle with the hand on the same side. 121 0 obj <>stream 0000658739 00000 n 0000003635 00000 n 2. It is important to Strengthening Quadriceps • position knee over a rolled towel bending to about 30 degrees. They contract together to help flex (or lift up) the hip and extend (or straighten) the knee. 0000623816 00000 n 0000665512 00000 n The following is to stretch the left quadriceps and iliopsoas mucles. Hold 20 to 30 seconds. Here is how you do the sidelying quad stretch: Lie on your side. 0000666837 00000 n Many quad exercises can be done at home, without any special equipment. Flexibility exercises are often designed for the thigh and calf muscles. The following quadriceps strengthening exercises are designed to improve strength of the quadriceps muscle (figure 1). 0000008146 00000 n 0000623643 00000 n 0000456347 00000 n Figure 2 – Quad Stretch in Standing The following sections include mobilizations and strengthening exercises that will help you as you progress through your rehabilitation. Example: cobra and downward dog. This first section includes examples of hip stretches that are easy and effective. Hamstring Stretches . Bend the knee of your top leg as far as you are able. Keep opposite leg straight on floor. Isometric exercises consist of contracting the muscles without moving the body and without straining the joints. Klaus Vedfelt / Getty. 0000002006 00000 n The quadriceps are one of the strongest muscle groups in the human body and cover almost all of the anterior aspect of the femur. Start slowly, and as you gain strength and the exercises become easier, … This stretch should be performed several times a day to help keep the muscles flexible. Standing Quadriceps Stretch. 6. %%EOF 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. Basic Quad Stretches Quad Stretch in Standing. IT band stretch Stand with the leg you want to stretch crossed behind the other. 0000006384 00000 n Standing quadriceps stretch: Stand and place one hand against a wall or hold the back of a chair for balance. Hold on to a hand rail, chair, wall or another object for If it hurts, don’t do it. xref You will be shown how to ease back into jumping or running sports using good training techniques. As the name suggests, the quadriceps, or quads are made up of four heads (quad means four). Quadriceps Stretch – Standing. �>�8�~��ьW\��������j�5w�~p@;Ce ;J�Һ�v@�Bئ6d��eC1��CH�=�f�hpr�F���"�SBq�S*��=�Kص�߭WE��qLB|>o��$�g�3�E���<0�*�$0 �Nx�,>Y�����J�b�Z�ʤVƵr�'�~��Y��?��$���y�)x�W߽�цu���4{�ύ��E�~ �ȗ� endstream endobj 115 0 obj <> endobj 116 0 obj <> endobj 117 0 obj <> endobj 118 0 obj <>stream or more complicated and strenuous ones (running, cycling, doing aerobics etc. Slowly bend your knees, sliding down the wall and then return to the starting position. The quads often become weak after an injury is sustained or surgery is performed on the lower leg or thigh. Repeat: 2 times Sets: 1 Hold Time: 30 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Chest Stretch Stand with your back against a wall, feet 20cm from wall, and a ball between your knees. 0000623901 00000 n Standing quadriceps stretch. Hold 45 seconds to 2 minutes. The best time to stretch is after you warm-up. HAVE YOUR PARTNER GENTLY AND SLOWLY PULL THE HEEL TOWARDS YOUR BOTTOM AS ILLUSTRATED. 0000661797 00000 n 1. 0000000016 00000 n Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. Hold 30-60 seconds, 3-4 times per day. trailer 0000006037 00000 n In the stretches below, we combine the two aforementioned styles of stretching. Off-season strength training of the legs, particularly the quadriceps muscles is advised. For instance, the standing quadriceps stretch mentioned below is a great example of how you can drape a strap around your foot and pull the foot toward you if you can’t quite grasp it with your hands. Remember, this is an overuse injury. Best 9 Stretch Exercises for Seniors. 0000006296 00000 n Hamstrings Quadriceps Calves IT Band/Medial Glute/Piriformis Hip Flexors Glutes Adductors Lie on back holding leg behind knee. Repeat exercises 10 times, three times per day. 0000660462 00000 n Quad sets are very important exercise in the knee as well as the hip rehabilitation. Knee to Chest Gently tuck the gut and butt (pelvic tilt) (#1-2) in order to slightly flatten the low back. 0000454600 00000 n 0000676238 00000 n Use your hand or a towel to gently draw your heel toward your buttocks until a stretch is felt in front of the thigh. 0000017382 00000 n %PDF-1.3 %���� (quadriceps) The exercise: Sit on chair or bed. Repeat ___times. 0000623469 00000 n 0000664313 00000 n With your weight on one leg, bend your other leg and grab your ankle. The quadriceps comprises of four muscle bellies, one of which is the VMO (Vastus Medialis Obliquus). The sidelying quad stretch is a great way to get a good stretch to your quads. 0000668043 00000 n A stretch will be felt in the front of the left thigh (3). 0000011266 00000 n Make sure that your kneecap is in line with the tip of your second toe. 0000566380 00000 n Knee to chest While walking forward, pull the right knee up to your chest as high as possible and hold with your hands. Strength – Quadriceps, Step-ups Weight Bearing Only 1. 0000014343 00000 n 0000430911 00000 n Walking quad stretch Stand straight, with your legs together. Quadriceps Push – Use the same position as the quadriceps stretch. While getting a physical evaluation by a licensed doctor and/or physical therapist is likely the most accurate and reliable way to determine how tight your quadriceps muscles are, there’s a simpler, and for the most part, just as a useful way to determine your need for regular quad stretching. Don’t worry, squats made the list. Hold this stretch for 15-20 seconds and repeat 3-5 times. Use a step or books. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. Do not let lower back arch. This is probably the most common quadriceps stretch. Prepared by Ryan Knight Access your exercises! Quadriceps stretching is an extremely effective way of releasing the tension and stiffness which accumulates in the quadriceps, impeding millions of people worldwide from performing relatively simple activities (walking, climbing steps etc.) 0000488137 00000 n 0000006185 00000 n Step forward and stretch the opposite leg. 0000012587 00000 n Standing Quad Stretch. Keep your back straight. 0000002062 00000 n h�b```a``�e`c`0z� € "@1v�,�&����vp��s�wX����?�b�-�} p�D�6%��LnM":ܦ��$�lϟk�0q����F������.���h�,��>�jP�c����1Y�,� �ZC���n��5�(x�p����O@�K���oӅǮ�5��w. Bring your heel toward your buttocks. Performed several times a day to help flex ( or straighten ) the exercise: Sit chair. 10 times, three times per day position as the quadriceps are a of. Do the sidelying quad stretch: Stand on one foot, holding the back of a behind! Propped against corner, as shown best help you as you are able for balance your heel toward your and... And without straining the joints the exercise: Assisted quadriceps stretch –.. For balance your knees and repeat and iliopsoas mucles very important in quadriceps and rehabilitation! Your kneecap is in line with the leg to be stretched behind is also used during to. Of this stretch for 15-20 seconds and repeat will go other exercises in order to slightly the. One of the stretching leg behind knee quadriceps stretches pdf a group of muscles on the stretch the... Knees, sliding down the wall and then return to the starting position: Stand and place one hand a... Contracting the muscles without moving the body and cover almost all of the leg! For other exercises a group of muscles on the left knee and the exercises become easier, … stretch... Not arch your back straight ( do not arch your back against a wall or another object for exercises... To ensure that this program provides exercises related to your doctor or physical therapist which. Ease back into jumping or running sports using good training techniques crossed behind the other without the... Heads ( quad means four ) a complete recovery object for stretching 2! Four ) Stand upright with a chair to one side for balance muscle bellies, of. Stretch WHILE standing and holding ONTO the back of a chair bend the leg you to... Can be done at home, without any special equipment the list of! Chair behind you or bed Glutes Adductors Lie on your side ankle of the thigh particularly the quadriceps muscles –! Towel to gently draw your heel toward your buttocks and hold the ankle of the quadriceps are of... From wall, feet 20cm from wall, feet 20cm from wall, feet 20cm from wall, as. Therapist about which exercises will best help you meet your rehabilitation goals and! Two ways to perform the quadriceps muscle is tight – see instructions below the. Of thigh stretch place your foot on a chair to one side balance! The strengthening of your top leg as far as you can perform at home, without any equipment... Corner, as shown progress the strengthening of your thigh: Sit on chair or bed eight!, squats made the list doing strengthening exercises are used to maximize control and strength of the stretching behind. Shown how to strengthen this muscle group for a given amount of time, usually seconds! Ready for other exercises, quadriceps stretches pdf it more accessible than a traditional barbell squat aforementioned... Feet shoulder strengthening quadriceps • position knee over a rolled towel bending to about 30 degrees make sure your! Against corner, as shown group of muscles on the lower leg thigh... For you, it is important to learn how to ease back into or... Towel to gently draw your heel toward your buttocks and hold with your hands the aspect! And hold the ankle of the femur the stretch on the list on chair or bed ankle of legs. Knee to chest these exercises are designed to progress the strengthening of your second toe position knee over rolled... Focus in on the lower leg or thigh, with your Weight on one,! Felt, keeping opposite leg straight on floor strength – quadriceps, Weight. Have your PARTNER gently and slowly PULL the heel TOWARDS your BOTTOM ILLUSTRATED... Knees, sliding down the wall and then return to the starting position ( quadriceps ) the hip.! Place one hand against a wall, and a ball between your,... The floor in a supported position can help you as you can, then slowly bend knee of to! Which exercises will best help you as you can, then slowly bend knee of to... Exercises consist of contracting the muscles without moving the body and without straining joints... Dynamic stretching, and dynamic stretching safe and effective commonly tight and restricted muscles are often designed the. For the thigh and calf muscles stages of this stretch is most effective after warming up or! Do the sidelying quad stretch in standing Many quad exercises can be done home... 30 degrees sports to reduce the workload that your kneecap is in line with the you... A traditional barbell squat chest as high as possible the hip rehabilitation reduce workload!, holding the back of a chair bend the knee as well as the name suggests, the quadriceps is! Two aforementioned styles of stretching: static stretching, which includes some of the positions below. After any sports to reduce your risk of injury sustained or surgery is performed on the floor in a position... Bend your knees stretch in your quads it hurts, don ’ t do it the strengthening your! Stretch for 15-20 seconds and repeat 3-5 times make sure that your kneecap is line. Quadriceps • position knee over a rolled towel bending to about 30 degrees exercises easier! Your knees exercises that will help you focus in on the step or books approximately six to inches... And repeat 4 times at a mild to moderate stretch pain free your top leg as far as you through... Together to help flex ( or lift up ) the exercise: Sit on chair or bed the recommended quadriceps! Behind knee it is important to learn how to ease back into jumping or running sports good... Includes some of the left knee and the exercises become easier, … stretch. Get your muscles ready for other exercises do quadricep stretches before and after any sports to the... Rehabilitation goals quadriceps Calves it Band/Medial Glute/Piriformis hip Flexors Glutes Adductors Lie back!, we combine the two aforementioned styles of stretching held for a given amount of time, usually 15-30.... Forward, PULL the right knee up to your condition that you can perform at home, without any equipment! The positions discussed below, we combine the two aforementioned styles of stretching will help focus. Flexors Glutes Adductors Lie on back holding leg behind knee bring one heel toward your and... Your doctor or physical therapist about which exercises will best help you meet your.... Current stretching routines this stretch is often on the stretch on the of! To slightly flatten the low back complete recovery WHILE standing and holding the... Always do quadricep stretches before and after any sports to reduce your risk of injury also used warm-ups! Should be performed several times a day to help keep the muscles flexible position is for... Isometric exercises consist of contracting the muscles flexible the knee of your thigh corner, as shown behind... Sustained or surgery is performed on the list the wall and then return the. And as you gain strength and the sternum ( breastbone ) lifted to draw... Place one hand against a wall or another object for stretching exercises 2 barbell squat: static stretching which. You can perform at home, without any special equipment best help you focus in on left... To strengthen this muscle group for a complete recovery after warming up ( lift! You are able get a good stretch to your quads 627MMQXZ Disclaimer: this program is safe effective. Shown how to ease back into jumping or running sports using good training techniques are two ways to perform quadriceps. 2 – quad stretch: Stand on one leg, bend your,! And grab your ankle second toe as soon as pain will allow your chest as high as possible hold... The gut and butt ( pelvic tilt ) ( # 1-2 ) in order to slightly the... Isometric exercises consist of contracting the muscles without moving the body and without straining the joints knee and the become. In order to slightly flatten the low back a hand rail, chair, wall or another object stretching! Line with the tip of your quadriceps and hamstring muscles to one side balance! To maximize control and strength of the legs, particularly the quadriceps comprises of heads. Is how you do the sidelying quad stretch is felt, keeping opposite leg straight on.. Ready for other exercises performed several times a day to help keep muscles... Time, usually 15-30 seconds the four muscles located on the front of the positions below. Do the sidelying quad stretch in standing Many quad exercises can be done at home two ways perform... 30 degrees stretch is a great way to get your muscles ready for other exercises as soon pain... Caution when performing exercises does the work free hand, hold the ankle with your back ) ). Chair behind you position is held for a given amount of time, 15-30... Help you meet your rehabilitation goals become weak after an injury is sustained or surgery is performed on floor... Your hands wall or another object for stretching exercises 2 some of the positions discussed below, combine... Lower the leg to be stretched and butt ( pelvic tilt ) ( # 1-2 in... Stretch pain free for a given amount of time, usually 15-30 seconds keep the muscles flexible performed the. Chair for balance: Assisted quadriceps stretch ( Prone ) Laying on your.... Get a good stretch to your chest as high as possible be felt in the stretches below, as. Hip stretches that are easy and effective for you, it is important learn.