Quadricep Exercises

The Quadricep Muscle Can Contribute to Back Pain!

knee anatomy pictures

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.

Share your favorite stretching exercise with us

Getting Started With A Stretching Program

Stretching for Lower Back Pain

Try This Sample Yoga Session

Stretching Tips

Benefit of Stretching

Hamstring Exercises

Piriformis Exercises

Hip flexors exercises

ITB (iliotibial band) Exercises

Also Recommended...

Free Stretching Articles and a 6-part Stretching Ecourse. Sign up here...

Healthy Back Workouts



Share Your Favorite Stretching Exercise

Do you have a favorite stretching exercise that really helps you? Maybe it's a warm-up to a sport or a stretch that helps you relax. Share your favorite stretches!

Enter Your Title Here

Other Visitors' Favorite Stretching Exercise

Click below to see contributions from other visitors...

How I Warm up My Quads With a Few Basic Stretches Not rated yet
Beyond doing a few basic stretches, I will include lunges into my daily stretching regime. Stand with your feet about shoulder's width and alternate stepping …

My Favorite Stretch Routine on the Floor Not rated yet
I start my favorite stretches on the floor because laying down doesn't seem like exercise and as I do a few sets (usually ten to start with) of each routine …

Click here to write your own.



Return from Quadricep Exercises to Abs Exercise home page.




***righttop.shtml***
***navigation.shtml***

XML RSS
What is this?
Add to My Yahoo!
Add to My MSN
Add to Google




Copyright © 2004-2013 Abs-Exercise-Advice.com - All Rights Reserved.



Return to top

Download 21 Free Abs Exercises

Enter your name and email address here to get your free download:


The ABS Lady Recommends:

Best Abs Book



Connect on Facebook










XML RSS
What is this?
Add to My Yahoo!
Add to My MSN
Add to Google




Best Abs Book | Contact | Disclaimer | Privacy Policy


Copyright © 2004-2013 Abs-Exercise-Advice.com - All Rights Reserved.



Return to top