Quadriceps

The Quadriceps muscle group is located at the front of the thigh and consists of four muscles (quad) that work to flex the hip and extend the knee.  We use the quadriceps muscles while walking, running, standing and when moving into a seated position.  Tension or shortening of the quadriceps can sometimes contribute to knee pain and dysfunction, as well as lumbo-pelvic pain and dysfunction.  It is important to stretch the quadriceps muscles regularly, especially if you spend most of your day in a seated position. This will help you to avoid muscle imbalances and the development of postural dysfunctions.  Strengthening is equally important and will help to stabilize an arthritic or problematic knee joint.

1. Stretch

Hold Time: 30-90 seconds
Frequency: 1-3 times per day for a total of 5 minutes per week

 a. Kneeling Position Stretch

This exercise is particularly useful for clients with an anterior pelvic rotation.  It focuses on rectus femoris, the long hip flexor/knee extensor muscle of the quadriceps group.  Rectus femoris can become shortened when there is an anterior pelvic rotation present.  In most cases, this exercise is best used in addition to psoas and iliacus stretches.

b. Standing & Prone Position Stretch

It is easy to cheat while performing a quadriceps stretch!  The key to finding a correct and effective stretch is in preventing the pelvis from rotating forward.  How do we prevent forward rotation of the pelvis?  Engage the glutes!  Squeezing the buttocks while performing the stretch will help to keep the pelvis in proper alignment.

2. Strengthen

Hold Time: work up to 1-2 minutes
Frequency: daily