Quad stretch

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    Quad stretch


    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!

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


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


        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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          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.


            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