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See PlansPNF Stretch: Quadriceps at the Wall
Beginner I
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.
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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
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
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?
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.