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A Better Way to 'Stretch' Your Quads | Ep. 84 | Movement Fix Monday

Following in line with last week's post, A Better Way to 'Stretch' Your Hamstrings, we are going to look at a better way to 'stretch' your quads.

If you didn't see last week's post, make sure to click here to read it as it contains information relevant to why I am doing what I am doing in the video.

Ok, I'm assuming you read the hamstring post, so let's continue with the quad post.

The Quad Flow

What I use instead of static quad stretching:

  1. 30 seconds roll out each quad on foam roller
    1. Our goal with this is to decrease muscle tension in the quad. Harder rolling doesn't mean larger decrease in tension
  2. 10-15 reps Active knee bending (flexion) using hamstring action to take the quads through different lengths
    1. The more hip extension you get in to, the more aggressive and challenging this will be, which may or may not be good
    2. Try and avoid over-arching your low back
    3. If you cramp in your hamstring, stop, wait for it to un-cramp, and continue
  3. 10ish reps of a lunge or rear foot elevated split squat
    1. I didn't have anything in my video to set this up with other than my foam pad, but you get the idea from the video. If you want to get into more quad, elevate the rear foot more, as shown in this video.

Why I don't Prefer Aggressive Quad Stretching

I personally don't recommend people do really strong, aggressive quad stretching.

Why? Well, when you go into aggressive knee flexion and aggressive hip extension, you aren't just stretching muscles. There are some nerve structures that can be limiting the range of motion and I have seen several cases where people get a little bit of a mild nerve irritation in the front of their thigh from doing too much aggressive quad stretching. This can happen because of the really bent knee and very extended hip. Remember, muscles aren't the only things that can be under tension when stretching.

You aren't going to seriously hurt yourself doing the quad stretching, but if there is an effective way that translates better to improving your ability to move your body and potentially avoids irritating some nerves (when done in large excess), then I am all for it! The times when I see the nerve aggravation is when someone really went overboard.

Thanks for reading,

Ryan