Laurie's Blog » Hamstring and Quadricep Stretches http://bringingyoufitness.com/blog empowering YOU Wed, 16 May 2012 21:23:47 +0000 en hourly 1 http://wordpress.org/?v=3.1 Hamstring and Quadricep Stretches http://bringingyoufitness.com/blog/hamstring-quadricep-stretches/ http://bringingyoufitness.com/blog/hamstring-quadricep-stretches/#comments Sat, 16 Jul 2011 19:56:00 +0000 Laurie Stilwell http://bringingyoufitness.com/blog/?p=832 As your Scottsdale personal trainer, I want to show you some basic hamstring and quadricep stretches. These two muscles are HUGE in size, thus when they are injured, it can be debilitating. In simple terms the hamstring is the back of the upper leg, and the quadricep is the front of the upper leg. A strain, or tear, or pull to one of these muscles can be very painful and take a long time to heal. The hamstring and quadricep muscles both affect so many other surrounding muscles and joints so it is very important to take care of them.

As your Scottsdale personal trainer, I want to get the word out that hamstring and quadricep injuries can often be avoided by implementing a thorough warm up and a good stretch routine into your workout. Especially during a leg workout or cardio session. Check out my stretching guidelines to understand things like when to stretch.

The first stretch I am going to show is very easy to. As pictured below, you simply lay on your back and pull a STRAIGHT leg towards your chest. Men may not get past 90 degrees and that is fine. Women are more flexible overall, so everyone will look a little different doing this stretch. BUT the key is to NOT force or pull on your leg. Only extend your leg down as far as you can while keeping it easily straight. You should feel a gentle stretch and pull, but no pain should be present. Hold for 30 seconds- 5 minutes each leg.

Hamstring Extension Stretch

I like this next hamstring stretch the best, because it takes little effort. Simply pop your foot up on something that will serve as a good level to get you that gentle stretch through your hamstring. Try to keep your toes facing the sky and keep your foot flexed for a deeper stretch. Hold for 30 sec- 5 minutes each leg.

Leg Up Hamstring Stretch

As a Scottsdale personal trainer, I see people always skipping out on stretching their quadriceps. I am not really sure why people skip this oh-so-important muscle. For myself, as a runner, stretching my quads is so important in order to avoid knee pain. Keeping the quadriceps long and flexible puts less tension and pull on your knees.

The two stretches below are very basic and self-explanatory. Take a good long look at these pictures and try them for yourself. Hold each side for 30 seconds- 5 minutes.

Kneeling Quadricep Stretch

Standing Quadricep Stretch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The last stretch I want to show you is relaxing and simple. Lay on your side and bend the leg that’s on top back towards your butt. Don’t let your knee get too high off the ground. Hold for 30 seconds- to 5 minutes and switch sides.

Side Quadricep Stretch

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