The importance of stretching
Using quadriceps exercises …
By Dr. John Aronen
There are two methods that can be used to effectively stretch the quadriceps. To perform the method shown in Figure 1A for the left quadriceps, bend your left knee and grasp your left foot with your right hand. Then pull your left foot upward so you get your left heel as close as possible to your right buttock. Hold this stretch for 20 seconds.
If you are unable to grasp your right foot, a chair may be used for support of your left foot, as shown in Figure 1B. Bend your right knee as shown until you feel a stretch in your left quadriceps and hold this stretch for 20 seconds. Use the method shown in Figure 1B until you gain enough flexibility in your quadriceps to grasp your left foot.
… And those that benefit the hamstring muscles
There are two methods that can be used to effectively stretch the hamstrings. To perform the method shown in Figure 2A, lie on your back and lift your left leg while keeping your left knee straight. Place your hands (fingers of hands grasped together) on the back of your thigh and, while keeping your left knee straight, pull your left leg toward you as far as you can. Hold this stretch for 20 seconds.
The method that is shown in Figure 2B stretches both the left hamstrings and the calf muscles at the same time. Sit on a flat surface with your left leg on the surface as shown. While keeping your left knee pressed against the surface with your right hand, grab your left foot with your left hand and pull your foot toward you as far as you can. Hold this stretch for 20 seconds.