Prone Quadriceps Stretch (Leg Stretches)
One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.
Quadriceps Stretches strengthen your knees. Bear in mind that by keeping your quads strong, you also cut the risk of knee injury from strenuous Fitness activities.
The quadriceps consist of four muscles located at the front of the upper leg and are more commonly known as "thighs". These muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis, and Rectus Femoris. They run along the front of the thigh, starting from the hip joint and ending at the knee joint. The four muscles act together to extend the knee and flex the hip. It is important to stretch these muscles especially before Walking, Running, Jumping, and Climbing.
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STEP 1: Lie face down (on the mat or on the floor). You can place your free hand in between your forehead and the floor to be more comfortable.
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STEP 2: Maintaining your hips on the floor, bring your left leg up behind you and hold your foot. Keep your head down and your neck relaxed. Hold for about 10-12 seconds then repeat on the right leg.
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Cycling, Skiing, and Hiking also work these muscles. Other exercises that target your quadriceps include leg extensions, Squats, Lunges, and Leg Press machine.
It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day. For a great full, upper, or lower body Stretching Sequence, go to Fitness Exercises - Stretching Sequences.
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