PNF Stretch: Quadriceps at the Wall

Beginner I
(10 Reviews)
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This video shows you how to use the PNF technique, and the wall, to safely and effectively stretch the quadriceps. The wall allows you to move into the stretch slowly and carefully, while increasing flexibility in this powerful muscle.

Equipment

  • Block
  • Blankets

Focus

  • Hips
  • Flexibility
  • Legs and Feet
  • Lower Back

Style

  • PNF
  • Yoga for Athletes
  • Yoga for Runners
  • Yoga for Back Care
KSB
January 12, 2024
Comment:

Thank you! I just started these during the new challenge for 2024. Each day has been great so far. How frequently do you recommend doing the ones we know we especially need? Can they be used daily?

Comment Replies

David Procyshyn
January 16, 2024
Comment:

Absolutely! Your body will tell you when you've done too much - it will be sore, even bruisy, the next day. I do the stretches that I need the most daily, and my body has gotten used to it.

naomi1
March 16, 2021
Comment:

HI David, During this stretch you suggest engaging the glute on the same side as the quad you're stretching - as hard as I try nothing happens, I can't seem to able to link the thought of activating the muscle with any actual action in the muscle. Is there something I can do to make that connection and get my glutes firing on command! Thanks

Comment Replies

Fiji McAlpine
April 1, 2021
Comment:

HI Naomi!
Great question, practicing yoga over time actually helps our mind to be better at articulating the engagment of specific muscles, and releasing specific muscles. It does take time and practice for this type of mind/body awarness to take place. The first best step if you can't feel it yet is to visulize or imagine it. You can also think about drawing your sit bones together or the hips towards one another.

Fiji

cjbass
March 27, 2020
Comment:

David, thank you for this wonderful stretch. My quads are SO tight all the time, regardless of my level of activity or inactivity. This video brought real relief.

My question: When I deepen the stretch by lifting my torso with hands on my front knee, I feel strain in the quadricep in that front leg. Is there a way to avoid that? Does it mean I need to lower my hands again?

Comment Replies

David Procyshyn
March 28, 2020
Comment:

Thanks! Yes, I would say lower your hands so that you don't feel that strain. Ideally, the stretch feels a bit uncomfortable, but not straining.