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Friday, September 5, 2014

6 Easy Stretches to Loosen Up Tight Quads and Hamstrings



Starting with the Hamstrings:
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1. Standing Double Hamstring Stretch
  • Stand and bend over with knees straight.
  • Reach toward toes or floor or bring torso toward legs. Hold stretch.
  • Keep knees straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
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2. Standing Single Hamstring Stretch
  • Place foot on bench or elevation.
  • Reach toward foot on bench or bring torso toward leg. Hold stretch. Repeat with opposite leg.
  • Avoid throwing leg up onto high elevation. Keep forward knee straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.
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3. Seated Hamstring Stretch
  • Sit on the floor with both legs out straight.
  • Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
  • Hold this position for 10 seconds.
  • Relax.
  • Repeat.
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Now, for the Quadriceps:
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1. Standing Quad Stretch
  • Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end.
  • Straighten hip by moving knee backward. Hold stretch. Repeat with opposite side.
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2. Kneeling Quad Stretch
  • Position yourself with one knee on the floor and the other leg out in front with the knee bent and foot flat on the floor.
  • Grasp the ankle of the back leg behind you.
  • Lean forwards from the hips and at the same time pull the ankle towards your buttocks.
  • When you can start to feel a stretch in the front thigh, hold the position.
  • Hold for 20-30 seconds and repeat at least twice
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3. Camel Pose
  • Come up onto your knees. Take padding under your knees if they are sensitive.
  • Draw your hands up the side of your body as you start to open your chest.
  • Reach your hands back one at a time to grasp your heels.
  • Bring your hips forward so that they are over your knees.
  • Let your head come back, opening your throat.
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Featured Image Source: Chicken Tuna

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