The Lying Quad Stretch can definitely help you improve on your balance as a whole. It is not only for runners or those with dodgy knees. Daily activities, like squatting, walking running, can tighten the group of 4 muscles that make up the quadriceps.
Tightening of the quads may also cause spinal stenosis or other lumbar spine issues. Stretching these greatly contributes to your versatility, comfort and flexibility.
Time
2-5 Minutes
Rectus Femoris, Quadriceps
Easy to moderate
Easy
Fitness Type
Stretch
Safety Tips
Should you have a back or knee problem, you might want to exercise caution in doing this exercise and better yet, check with your doctor before doing this stretch.
Number of Reps and/or Length of Time
Beginners
2-3 minutes
10-15 secs hold
Repeat 3-4 times for each leg
Intermediate
2-4 minutes
15-20 secs hold
Repeat 2-4 times for each leg
Advanced
3-5 minutes
20-30 secs hold
Repeat 4-5 times for each leg
Instructions
Step 1
Watch the instructional video, then read the following for clarification.
Step 2
Lie on your mat facing the right side, legs straight. Rest your head on your right arm.
Step 3
Bend slowly the knee of your left leg and place your heel as close as possible to your left butt cheek.
Step 4
Hold for a comfortable period of time.
Step 5
Release your left leg and roll over your body to the left side and do the right leg.
Step 6
Repeat
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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