Hip Flexor Stretches: Right and Wrong Way to do a Quad Stretch
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Are your hip flexors or quads tighter than Daniel Craig’s glutes in the newest James bond film, Skyfall? If you sit a lot, you probably have short, contracted muscles that need stretching. If you exercise a lot, you also probably have tight, shortened quads and hip flexors from your workout activity.
Basically, any time you lift the knee, such as in a kickbox cardio class, a squat, a step class, a walk up a hill, an incline on cardio equipment — you are contracting hip flexors. Whenever you extend your leg to the front you are contracting the quads. Time to stretch those babies, but not by committing the most common form faults (which can really stress the knee, by the way). Watch our video to get incredible, amazing, unsurpassed, exemplary form. Find out whether you are guilty of any of the most common wrong ways.
3 Common Wrong Ways People Stretch the Quads in the Side-Lying Postion
- Pushing the knee forward of the body. creating a bend at the hip
- Pointing the knee to the ground or sky instead of straight ahead
- Squeezing the foot to the buttocks, thereby stressing the fully “open” knee joint
4 Tips to Stretch Quads and Hip Flexors the Right Way
- Push the hip forward of the knee and body’s plane
- Pull the knee straight back
- Tighten the glutes
- Keep the upper and lower leg in one plane, parallel to the floor
1 video detail that will warrant offering fitness fashion advice to Alexandra
- At :22 seconds into the video.
Readers: We’re all about Healthy Aging for Boom Chicka Boomers so let us know what exercise do’s, don’ts, maybes, and shoulds are on your question list.
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Photo credit: archive.org Public Domain
Hmm, this is Alexandra, and I’m not sure what happens at :22 in the video, but I would like to thank Zensah for the orange compression sleeves. They rule!