Stretching the thigh muscles, such as the quadriceps on the front of the thigh and the adductor muscles on the inside of the thigh, should be done before any exercise that uses the legs to avoid injury to the groin muscles. In addition, stretching exercises function to increase blood flow to the muscles and to flex the muscle tissue to be trained so that it does not get injured or torn. Patients with leg injuries who need to undergo regular physiotherapy should stretch the thigh muscles first.
Step
Method 1 of 2: Doing the Quads Stretch
Step 1. Bring one heel close to your buttocks to stretch the quadriceps muscles
Lift your left leg off the floor, point your left foot back while bending your left knee, then hold the back of your left foot with your left hand. To stretch the quadriceps muscles, bring your left heel to your left buttocks as far as you can while driving your left knee toward the floor until the quadriceps muscle is stretched and slightly elongated. Maintain this posture for 10-15 seconds while maintaining balance, then slowly lower your left leg to the floor. Stop stretching if the quadriceps are painful.
- After stretching the left quadriceps, do the same movement to work the right quadriceps. Lift your right leg off the floor, bend your right knee, then bring your right heel to your right buttocks.
- As you pull the back of your foot toward your buttocks, bring your knee back slightly for a more intense stretch.
Step 2. Lie on your stomach and bring one heel close to your buttocks
You can practice on a carpeted floor or use a yoga mat as a base. After lying on your stomach, bend your left knee, then hold the back of your left leg with your left hand. Slowly pull your left leg until your heel touches your buttocks. Make sure both sides of the hips keep touching the floor. Maintain this posture for 10-15 seconds, then slowly lower your left leg to the floor.
After stretching your left leg, do the same to work your right leg
Step 3. Bend one knee and place the back of your foot on a chair or bench to practice lifting weights
Prepare a chair that sits at knee height or use a bench to practice lifting weights if you work out at the gym. Bend your left knee and place the back of your left foot on a chair or bench while maintaining balance. Lean back slightly while pushing your lower abdomen forward to stretch the quadriceps. Hold for 5 seconds, then repeat this movement 4-5 times. Lower your left foot to the floor, place the back of your right foot on the seat of the chair, then do the same movement to train the right quadriceps.
Stop stretching if the muscle feels sore. Even if the quadriceps are uncomfortable when stretched, don't push yourself until the muscle hurts or tears
Step 4. Bend one knee while sitting on the floor
In addition to using a chair or bench, you can stretch your quadriceps in the same way while sitting on the floor. After sitting on the floor while extending both legs forward, bend your left knee, then place your left foot on the floor. Grasp the instep of your left foot with your left hand, then slowly bring your left heel to your left hip as far as you can. To stretch the quadriceps, place your palms on the floor under your shoulders and lean back until they form a 45° angle with the floor. Maintain this posture for 5 seconds, then repeat this movement 4-5 times. Slowly straighten your left leg, then stretch your right quadriceps in the same way.
If your knee hurts during this exercise, choose another way to stretch your quadriceps. This exercise can trigger pain in people with knee injuries or knee joint weakness
Step 5. Kneel on the floor on a yoga mat and perform a forward lunge
This movement is very effective at stretching the quadriceps one at a time. After kneeling, step your left foot forward. Make sure both knees are at right angles. To stretch the right quadriceps, lower your body slowly while advancing your lower abdomen slightly until you feel your right quadriceps lengthen, then hold for a maximum of 2 seconds. Perform this movement 10 times, then stretch the left quadriceps in the same way.
To work the other leg, use your left knee to kneel, then step your right foot forward. Lean forward until the left quadriceps is slightly stretched
Method 2 of 2: Stretching the Hamstrings and Deep Thighs
Step 1. Stand up straight, lean forward and try to touch your toes with your fingers
This movement is very effective in stretching the back and hamstring muscles. Let gravity pull your arms and fingers toward the backs of your feet. If you can't touch your toes when you start practicing, that's okay. Don't force yourself to lower your body beyond your ability so you don't injure your muscles.
Stop stretching if the muscle feels sore. When stretched, the hamstring muscles will slowly elongate, but don't cause any pain
Step 2. Do the hamstring stretch by moving one leg forward, then leaning to the side
Stand straight while holding your hips. Move the right foot in front of the left foot by a distance of 5-10 cm. Bend your left knee slightly while keeping your right knee straight. Lean slightly to the right until the right hamstring is slightly stretched. Change to a standing position by moving your left foot in front of your right, slightly bending your right knee, then leaning to your left until your left hamstring is slightly stretched.
- If you can't keep your balance while doing this move, practice holding the wall with one hand.
- The hamstring is a muscle that extends down the back of the thigh from the knee crease to the hip.
Step 3. Lie on the floor with your knees bent and your feet together to stretch the adductor muscles
This exercise is performed while lying on your back. After bringing your legs together, bend your knees, then bring your heels to your groin until the quadriceps are slightly stretched. To stretch your inner thighs, spread your knees apart, then slowly lower your feet to the floor. For a more intense stretch, press your thighs down with your hands toward the floor. Maintain this posture for 15-20 seconds.
- Do this movement 4-5 times to flex the inner thigh muscles. If this stretch is uncomfortable, simply apply light pressure on your thighs to lower your feet to the floor for maximum stretch of the adductor muscles.
- Adjust the intensity of the inner thigh stretch by adjusting the distance between the heel and groin. The stretch gets more intense the closer the distance is.
Step 4. Perform side lunges to work your inner thigh muscles while standing
Start the exercise by standing straight with your feet shoulder-width apart. Bend both knees slightly, step left foot to the left as far as 60-90 cm, then straighten the right knee slowly until the right inner thigh is stretched little by little. After holding for 10 seconds, press your left leg into the floor, slowly bending your right knee while transferring your weight to your right leg to stretch your left inner thigh. Do this movement several times and hold for 10 seconds on each side.
Side lunges are great for warming up before running or jogging if you can't stretch lying down
Step 5. Lie on your back on the floor touching your buttocks to the wall and placing your feet vertically on the wall
Sit on the floor against a wall at home or at the gym. Bring one side of your hips to the wall and then lie on your back facing the wall. Straighten your legs up, place your feet on the wall, then slide your buttocks toward the wall. Rest the heel and back of the foot against the wall. To stretch the adductor muscles, spread your legs as wide apart as you can. For a more intense stretch, lower your legs slowly toward the floor.
Straighten both knees while doing this exercise. If you feel uncomfortable lying on the floor, use a yoga mat, blanket, or sofa cushions to support your buttocks
Step 6. Do the butterfly posture while sitting and bring your feet together
This exercise is useful for stretching the inner thigh muscles, but is more challenging than other movements. Start the exercise by sitting on the floor (preferably on a yoga mat) with your knees bent. Bring your feet together and hold the backs of your feet with both palms. While exhaling, pull your heels closer to your groin. To stretch your inner thighs, gently press your knees into the floor, but don't push yourself. Stop stretching if the muscle feels sore. Maintain this posture for 1-10 minutes or as desired.
- In addition to stretching the quadriceps and inner thighs, this posture helps relax the lower back and hips.
- In yoga, the butterfly posture is known as the bound angle posture or baddha konasana.
Tips
- Stretching the quadriceps muscles is also beneficial for flexing the hip flexor muscles, which are the tendons that lift and lower the leg. By stretching the flexor muscles, the hip remains flexible and injury free.
- Stretching the quadriceps muscles is very effective in preventing leg cramps.
