Quadricep Exercises

The Quadricep Muscle Can Contribute to Back Pain!

Find out how to correctly perform these quadricep exercises. And in the process possibly help your lower back pain!

Your quadricep muscle attaches from your knee and part of it attaches to the ASIS (anterior superior iliac spine)....the ASIS is that bone in the front of your hip that sticks out. Therefore, when your hip flexor muscles are tight, they can pull your iliac bone which then pulls your lower back into more of an arched position, placing additional strain on it. Your quadricep muscle is also known as your thigh muscle.

There are several different ways you can stretch the hip flexors. You can try different ways and see which position you feel a better stretch.

Quadricep Exercises: Standing Stretch

Stand next to a chair or counter to hold on with your right hand for balance.

While holding on with your right hand, lift your left foot and bend your knee toward your buttock. Make sure to keep your knee in a straight line from your hip - it tends to want to flare outward.

Reach down with your left hand to pull your foot into your buttock until a stretch in the front of your thigh in your quadricep muscle is felt.

To get more of a stretch, also pull your hip backward.

If you are unable to reach your foot, use a towel and loop it around your ankle.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

Quadriceps Stretch Laying on Your Side

Lay on your right side.

Bend your left knee toward your buttock. Make sure to keep your knee in a straight line from your hip - it tends to want to flare outward.

Reach down with your left hand to pull your foot into your buttock until a stretch in the front of your thigh in the quadricep muscle is felt.

To get more of a stretch, also pull your hip backward.

If you are unable to reach your foot, use a towel and loop it around your ankle.

Hold 20-30 seconds, repeat 3 times twice daily. Repeat on the other side.

Discontinue if pain increases and stays worse longer than 1-2 hours. If your pain increases into your thigh or lower leg, discontinue this stretch and consult your health care professional.

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