Quad stretch

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    Quad stretch

    Hi,

    I have been doing standing quad stretch almost every day for over a month, but I can still feel the stretch pretty strongly at this point if I do it.

    It may sound silly but if I do #2 and #3 in Top to Bottom, chances are I won't feel anything going on at my shoulders or tri. Even with hamstring sometimes I am able to get to the point where the muscle feels nothing during the stretch.

    I usually stretch my quads for consecutive 3 minutes by the end of the day, 30 secs per side. So I stretch my right quad for 30 secs, immediately switch to the left for another 30 secs, and then go back to the right again once I am done with the left, etc. Both sides get 3 times of 30 secs stretch.

    My form: I try to keep the thigh vertical or even a bit backward, knee pointing straight to the ground. Sometimes if the thigh goes forward a bit, I will move it back to vertical right away.

    Am I doing anything wrong? Or how can I improve? I would like it to get to the point where it doesn't feel it during the stretch, thanks!

    #2
    You could try the saddle yoga pose, it is very intense like stretching and uses body weight to increase the stretching work:

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      #3
      Fremen Thanks! The pose at 1:00 is insane I can't do that one yet. I will try the rest.

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        #4
        kandy It can be done with a pillow behind your back

        I prefer the variant with the seat that rests on the ground rather than on the heels, but I am fortunate to be very flexible

        Click image for larger version

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          #5
          I do the saddle pose now and then during a (non-heated) Yoga class, most times rest on my elbows. In a Hot Yoga class it's no problem going all the way flat.

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            #6
            kandy, I've been practising yoga for 15 years and that pose is just not in the cards for me - sometimes our individual anatomy just works differently (I know a lot of people who don't do yoga/stretch and they get into it no problem) .

            For the quad stretch, you can try it lying down - lie down on the mat on your side with legs straight (like for a side plank), then flex the top leg and use the top arm to stretch it. You could also try it lying on your stomach, bending one leg at a time and you can play with the same side or opposite side arm to stretch it. But I wouldn't worry too much about flexibility, unless you feel tightness during your daily activities. I can't cite the article right now, but I believe there was a research article that showed that statically stretching a muscle for 5min a week is most beneficial.

            Edit: found it: https://sci-hub.tw/10.1055/s-0044-101146

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