What’s the quad you ask? The quadriceps muscle is located in the upper half of your leg and at the front of your thigh. It’s the big strong muscle that goes from the top of your knee through to your waist, and when you overwork it during a workout it can hurt, make you feel tired, and make for a really tough day.
If you are concerned that a workout is proving more pain than gain, and that you’re feeling tired and inefficient in your work and personal life, some quad stretching will do you good. Provided that your doctor has given you the thumbs up to workout, quad stretches will give you the power-up and perk you crave in your day today.
While stretching cannot completely relieve you from muscle pain, quad stretches may temporarily help ease the pressure. You can try these stretches in the office, at home, or at the gym.
So let’s get into it. Here are the top 9 most effective quads stretches to help you reduce muscle pain after that grueling workout.
1. Lying Side Quad Stretch
The lying side quad stretch is fantastic if you are having issues with your knee or if you would rather recline than standing up, be it for balance or ease. To do this quad stretch effectively, carry out the following steps:
- Lie down on either side propping your head up with one hand and bent the elbow. Pull your outer foot towards your head until you feel the quad muscle activate. If you are having trouble with staying steady, bend your bottom knee as this will help keep an overall balance.
- Hold the lying quad stretch for about 30 seconds, then switch sides and repeat for your other quad muscle.