Stretch Your Quadriceps

How often have you experienced a wrench in your thighs after walking briskly for a while or climbing up stairs? Is sitting cross-legged on the floor an ordeal for you? If yes, chances are that your quadriceps-the major muscle group of your upper legs-needs to be suppler!

Stiff quadriceps exerts stress on your knees during movements, such as walking, running, swimming climbing up stairs or cycling. If left unattended, there could be inflammation around the kneecap and even immobility in extreme cases. Strong quadriceps also supports the knees making them stronger.

How to Have Supple Quadriceps:

1. Stand up straight with your feet shoulder-width apart.
2. Use a counter or chair back for balance.
3. Lift your right leg off the ground, holding your ankle to your buttock with your knee pointed toward the floor, hips forward and level (don't let the right hip drop).
4. Contract your abdominal muscles to avoid arching your back.
5. Feel the stretch in the front of your thigh.
6. Hold the pose for 15 to 20 seconds Repeat steps 3 to 6 with the other leg.

Repeat the exercises at least once every day in the beginning. Gradually, all the muscles, tendons and joints of your thighs, pelvic girdle and backbone will be stretched, extended and relaxed. You will feel a free flow of energy to the lower torso and much less fatigue after walking, standing or running up and down the stairs.

Handy Tips

1. If you have difficulty grabbing your ankle, wrap a cloth around your ankle to extend your reach.
2. If you want more of a stretch, tighten your hips.
3. Breathe as naturally and spontaneously as possible.

Precautions

1. Do not hurry through the steps. If you cannot hold the pose, you need not! To be slow but steady is the best strategy.
2. Are you finding it too difficult to stand on one leg? Lie on your left side and perform steps 3 through 7, making sure your right knee points toward your left foot.
3. If you are suffering from arthritis or rheumatism, or if you feel pain in your knees while walking downstairs, please consult a qualified orthopaedist before starting on the stretching exercises.

Flexible or sinuous quadriceps impart harmony, peace of mind and an overall sense of well being besides adding years to your active lifestyle. So stretch those quads now!