Massage, Bodywork, Health and Fitness

Stretch of the Week- Side Lying Quad Stretch

The quadriceps are the large group of muscle on the front of the thigh. They are strong muscles and attach to the hip bones. What we see a lot on our massage therapy client is overly contracted quad muscle that pull the pelvis forward causing low back pain.

So though it may seem strange to stretch the front of the leg to relieve the low back it definitely helps!

A gentle way to stretch the quads without having a challenge balancing is to do so lying down. On your side works great.

You lay on the floor on carpet or a mat. Lay on your side, bend your top foot back towards your buttocks reach back with your top hand and grab your foot. You wand to keep your pelvis tilted forward so you do not overly arch your low back. When tucking the tailbone forward you also increase the stretch along the front of the thigh. Hold the stretch 30 seconds to 1 minute  and repeat on the other side. Do this stretch 2 – 3 times a day to really lengthen out the quadriceps.

This image and additional instructions on quad stretching are available at Floota.

Massage Works Los Gatos

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