Stretching of the quadriceps thigh muscle
About this exercise
"Stretching of the quadriceps thigh muscle" targets the Miƙa jiki muscle group, suitable for beginners. The main load falls on: Quadriceps. No equipment required.
Description
Stretching the quadriceps is crucial for knee health and proper pelvic position. Since this muscle passes through two joints (hip and knee), its tension directly affects posture.
Instructions
1. Classics: Standing on one leg is the easiest option that can be done everywhere. Technique: Stand up straight, bend one leg and grab the foot with your hand on the same side. Pull your heel towards your buttock. The secret of efficiency: Knees should be together! Do not move the bent knee to the side or forward. Twist your pelvis slightly forward (tighten your abs) to increase tension along the entire length of your thigh. Support: Hold on to the wall with your free hand for balance. 2. Deep Stretching: Knee Lunge This option stretches the upper quadriceps and the ilio-lumbar muscle better. Technique: Make a lunge by lowering your back knee to the floor (preferably on a soft mat). Bend your hind leg and pull your foot towards your pelvis with your hand. Important: Keep the case upright. The closer the pelvis is to the front heel, the more powerful the stretch. 3. "Hero Pose" (Supta Virasana) For the advanced and people with healthy knees. Technique: Sit on the floor between your heels (feet on the sides of the pelvis). Lean back slowly, resting on your hands, elbows, or lying completely on your back. Caution: If you feel a sharp pain in your knees or a strong deflection in your lower back, do not lie down completely, stay on your elbows. 4. Stretching against the wall (the "King of Quadriceps" option) It is considered the most effective therapeutic exercise. Technique: Stand with your back to the wall in a lunge position. Press the knee of the hind leg to the very corner between the floor and the wall, and point the shin vertically up the wall. The goal: To gradually straighten the body until the blades touch the wall.
Muscles worked
Primary
