Week 8: The Quad Stretch
By Trent Brooke, DPT
AZOPT Goodyear Physical Therapist
Type of stretch: Static
Standing Quad Stretch: Start by standing up straight. Bend one knee behind you and grasp your ankle/foot with the same side hand. Pull your foot/ankle towards your buttocks until a mild/moderate stretch is felt in the front of the thigh. Avoid arching your back. With your free hand you may hold on to a stable surface for balance.
Lying Quad Stretch (with strap): For this stretch, you will need a strap, towel, or dog leash. Start by lying flat on your stomach. Hook your strap around your foot/ankle and pull toward your buttocks until a mild/moderate stretch is felt in the front of the thigh. Avoid arching your back.
Why stretch the quads?
Stretching the quads can improve circulation in the lower extremities. It will also help improve and prevent certain types of knee and back pain. Stretching the quads is very important for anyone that participates in any sort of physical activity. Further, it helps improve daily function by making things such as walking, going up/down stairs, and squatting less difficult.