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Quads are indeed… …the Strongest Muscle in your body! In fact, this "gang of four" on the front of your thighs is often so tight and strong that it needs A LOT of stretch-work. People who walk, hike or run a lot can develop rock-ard quads. They need help. Here are four basic yoga stretches to rescue them. |
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Stand. (1) Lift one leg up behind you, grab the shin with both hands and pull the thigh in towards the torso, foot to buttock. Hold the foot with same-side hand and stretch the knee straight down towards the floor. Keep the knee next to its neighbor and don't let the hip flare out. (3) Change the grip to the ankle (you can experiment with different grips), point the toes down towards the floor and take the knee back. Straight back. And again, don't let the hip flare.
This one is easy to do before and after walking/hiking/running because all you have to do is stand there. (You may want to touch or hold onto something with your other hand, for balance.) This stretch develops into the "Dancer" yoga pose when you lean the torso forward, take the leg even higher, and then take the torso back up.
Low Lunge
From a kneeling position bring one leg forward so the foot is flat on
the floor and the knee is over the foot (or, if you are flexible, bring
the knee slightly even more forward than the foot). Put your hands on
your front knee for stability. Keep the torso erect and lunge gently directly
forward with your front leg knee and back leg thigh. Stretch through the
back leg, keeping the rear knee directly facing the floor. Enjoy a wonderful
rear leg quad stretch.
Kneeling Stretch
Sit on your heels with your knees and feet together, tops of the feet
on the floor (or sit on the floor between your thighs with your feet hip-width
apart). Lean back and put your hands on the floor behind you, fingers
facing forward. Push your thighs and pubis up into the air and arch your
torso back. Push your knees away from you. As you get more flexible bring
the knees closer together and/or drop down onto your elbows.
The Camel
Kneel facing a wall with your quadriceps pressed against it. Your knees
and feet are again hip-width apart. Take both arms back and rest your
hands on your heels, or, if that is too difficult, on blocks on the floor.
Keep the thighs and pubis pressed firmly against the wall. Camel is a
more intense version of the Kneeling Stretch. If you can't reach your
heels or the blocks, ( a common situation), put your hands on the hips/lower
back for support and arch your torso back.
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