If you’re planning on exercising outside in cooler weather, add 5 to 10 minutes to your warm-up time before you start stretching.
This stretch can be done both before and after a long run or other physical activity, as part of your warm-up or cool-down. You can also do this stretch while lying on one side. Brace your core to keep your spine in alignment and help stabilize your pelvis. [4] X Research source
You can rest your hands on your front thigh for balance and stability. Hold the stretch for a 15-40 seconds, then switch and repeat the stretch with the other leg. Keep your spine neutral and your upper body posture straight. You also want to avoid arching, rounding, or flattening your lower back or pulling back against the lean.
You can do a series of lunges where you gradually move forward, or you can stay in the same place. Start with 2 sets of 10 repetitions on each leg. If you have trouble balancing and feel wobbly, place your hands on your hips or extend them out to form a T-shape.
Choose the position that provides you the most stability and allows you to move your knee the most. This stretch is best soon after an injury, when your movement may be at its most limited. Try to complete 10 repetitions with each leg, but don’t overdo it. Stop if you feel pain.
Passive quad stretches are a good way to stretch your quads if you don’t have the control needed to do standing quad stretches on your own. If you’re able to move on your own, passive quad stretches may be of little benefit to you. Communication is key with passive stretching. Don’t let your partner push your leg to the point that you feel pain in the muscle. This could lead to additional tearing or re-injury.
You can place your hands on your front knee for balance. Hold the stretch for a few seconds or breath cycles, then release and repeat the stretch with the other leg. In addition to a couch, you can also use a wall or low bench to lean your foot against.
Try to do 10 repetitions of this exercise. Only go as far as you can without pain or discomfort.
Lower your hips and press downward into the lunge, stretching and lengthening your quads. Breathe deeply and hold the lunge for 30 seconds to a minute. To get out of the pose, lower your hands over your front leg and then walk or jump your front leg back to meet the other leg. You can raise your hips into downward facing dog if you like, then walk or jump the other leg to the front and repeat the lunge on the other side.
Lean forward slightly as you lower, wedging your thumbs into the backs of your knees. Breathe deeply, feeling the stretch in your quads, for 30 seconds to a minute. Open your shoulders and drop your shoulder blades down alongside your spine. If you can’t sit comfortably on the floor in this position, place a block to sit on, or roll up a blanket or towel.
Breathing can be difficult in this position, but gaze forward and focus on breathing as deeply as you can. Hold the pose for 20 to 30 seconds, then slowly release to lay back down. You can use a folded blanket to pad your ribs and hips to make the pose more comfortable.
Hold the pose for 30 seconds to a minute, breathing deeply. Then return to all fours and repeat with your left leg in front and your right leg extended behind you. There are many variations to this pose. For example, try folding over your front leg and resting your chest and forehead on the mat for a more intense hip opener. For a really deep quad stretch, raise your back foot towards your buttocks. Grab your back foot or ankle with your hand and press it towards your buttocks to further deepen the stretch.
Hold the stretch for 30 seconds to a minute, breathing deeply. Avoid tightening your glutes. Camel pose helps lengthen and improve flexibility in your hip flexors and upper quads. If it is too much of a challenge for you to reach your heels, you might place a block between your feet or lean back over an exercise ball.
Hold the pose for 30 seconds to a minute, breathing deeply. To come out of the pose, engage the core and slowly roll yourself back up to a kneeling position. Keep your glutes soft to avoid excess pressure on your lower back. This pose opens up your hips and quads. The practice of lifting up with your chest as you lower your torso backwards is an intense workout for your thighs.
In addition to being a relaxing way to end your practice, child’s pose also works as a good counter-pose after backbends.
