By performing exercises, we influence overall health and achieve higher levels of muscle relaxation and reduce the risk of injury.

Stretching the quadriceps while lying on your side

Lie on your side, support the body of your forearms. Grab your foot with your hand and try to bring your heel to your butt. Repeat for the other side.

Benefit: For stability, it will be easier for you to control the strength and amplitude of stretching.

Stretching the quadriceps and hip flexors as you kneel

Knee on a softer pillow with your right foot, place your left foot in front of you as when you are in the starting running position. Squeeze your buttocks and slowly and carefully push your way forward until you feel a slight tightness in the quadriceps and in the hip. Repeat stretching for the other side.

Tip: For better balance during exercise, we recommend that you place a chair (or exercise ball) in front of you and lean on it.

Advanced version:

The starting position is the same as in the exercise described above, but it will make it more challenging by grasping the foot of your leg, kneeling with your opposite hand, and gently pulling your foot towards your buttocks, and then lifting your free hand up. You will feel the whole side of your body stretching - the quadriceps, flexors, abdominal and pectoral muscles. Repeat stretching for the other side.

Stretching the quadriceps while standing

Stand on one foot, bend the other, grasp the foot of that leg and gently pull the heel of your buttocks. During stretching, make sure that the bent knee is level with the knee of the supporting leg and maintain the natural position of the pelvis and the entire spine. Repeat stretching for the other side.

Tip: You can use one or both hands during stretching. If you have problems with balance, simply stick to a table or chair.