Before you kick off those shoes and hit the shower, stretch your quads after finishing up a hike, run, bike ride, strength training session or any other sport that worked your thighs. If you skip the stretch, you'll feel aches and pain later.
The quadriceps are commonly viewed as one muscle, but they're actually made up of four. This group of muscles comes together on the thigh, serving as the extensor of the knee.
More: A Stretching Routine to Prevent Injuries
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Ignoring tightness in the quad muscles can be painful and even lead to injury. Overused and under-stretched muscles can inhibit performance.
To avoid aches and pains and to accelerate performance, use the following exercises that combine static stretching, foam rolling and myofascial release techniques to target your quads.
Standing Quad Stretch
This stretch may take you back in time to middle school PE class. Remember standing on one leg, trying to balance while pulling your heel to your butt? It may have been challenging then, but if you have gone without stretching, it's probably harder now.
The standing quad stretch is a great beginner exercise to loosen up tight muscles. To complete this stretch, stand tall with your shoulders back and down. Balance on your left foot while bringing you right foot up. Grab your right ankle with your right hand and try to pull your foot as close as you can to your glutes without arching your back. Hold it 20 seconds before switching feet.
More: 5 Hamstring Stretches Your Legs Will Love
Lying Quad Stretch
Lie on the ground and turn onto your right side. Bring your left heel to your glutes. Reach back with your left hand and pull your heel to your butt. Just like the standing quad stretch, you'll hold this position for 20 seconds before switching sides. The only difference is you don't need to worry about balance, which allows you to get a deeper stretch.
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Kneeling Wall Quad Stretch
First, fold a towel or mat and place it in front of a wall. Turn your back to the wall and kneel down, placing your right knee on the padding you just put down.
At this point you should be in a lunge position: Your right knee is on the towel and the left foot is planted on the ground. Make sure your right foot is touching the wall. If it doesn't touch, slightly scoot back and point your toe so the front of your right foot is flat on the wall. Slowly begin to press into your left foot while leaning back toward the wall to intensify the stretch. Hold this position for 30 seconds before switching sides.
Foam Roll the Quads
Using a foam roller on your thighs breaks up tight tissue and ligaments, while increasing blood flow to the quad muscles.
Start in a plank position, but keep your right thing on the floor. Now, take the foam roller and place it under your right thigh toward the groin. Slowly begin to lower your bodyweight onto the foam roller. Gently walk your hands forward and back, allowing the roller to roll up and down between your upper thigh and knee.
Always speak to your doctor before starting any new fitness program.
More: Coach Jenny's 3 Foam Roller Exercises for Athletes
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Original article and pictures take www.active.com site
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