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
Standing (classical): Stand up straight, keeping your balance (you can lean on the wall). Bend one leg at the knee, grasp the foot with your hand and pull the heel towards the buttock. Keep your hips parallel without moving your knee to the side.
Lying on your stomach (most comfortable): Lie on your stomach, bend your knee, pull your foot up to your buttock with your hand, or use a towel/strap if you can't reach it with your hand.
Lying on your side: Lie on your side, bend your upper leg, grasp your foot and pull it back towards your buttock, keeping your hips in line.
In a lunge (with emphasis on the knee): Kneel on one knee, bend the other leg in front of you. Gently push your pelvis forward, feeling the stretch in the front of the thigh of the back leg.
With emphasis on a chair/wall: Kneel in front of a sofa or chair, place your foot on it, and push your pelvis forward to strengthen the stretch.
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 advanced people 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
