One of the most important muscles of your body if not the most important when dealing with your knee pain, or your quadricep muscles, your quadricep muscles or your the front of your thigh muscles are connected through a tendon to the kneecap. This is one of the major sites that can cause knee pain as you're walking upstairs, downstairs or on inclines. Lengthening this muscle out, can really help release knee pain and this is one of the best stretches to do it. It can be done either standing up or laying down and there are a few variations that you can do to stretch out your quadricep muscle. Here in this video, we want to show you some Have those variations. If you need, you can use the help of a chair beside you for balance.
As you're standing up straight, take one leg, put your foot behind you and catch your foot with one of your hands the same hand as the side of your leg. Now one of the most important emphasis is during this stretch, is to put your pelvic muscles forward, push your hips forward as you're stretching out. It doesn't matter if you're doing this as balanced without a chair, or if you're using a chair to help you with balance. Either way, is good. If you're doing this stretch without a chair, it can help you with some of the supporting muscles to strengthen them in the other leg as you're stretching out your quadriceps. Here you can see a different angle of the same stretch.
If you're stretching out you your left leg, bring your foot behind you and catch your foot with your left arm. Again, one of the most important things is to push your pelvic pelvic muscles and your pelvis forwards. push those hips forward really emphasizes the stretch and your quadricep muscles. As always, when you're stretching out your legs, you want to stretch both sides equally. Hold each side for about 15 to 20 seconds. Now we're going to show you a second variation of this stretch while laying down.
Lay down on your side. Start on your left side or on your right. Take your top leg and again bring your leg back catching Your foot. On the same hand. If it's your left leg, use your left hand and the same emphasis on this stretch laying down goes as it was standing up. As you're stretching, push your hips forward.
And that's the most important part of this stretch, pushing your hips forward to really feel that quadricep getting stretched out. As laying down Also make sure to hold the stretch for 15 to 20 seconds and take some deep breaths as you're doing it. Shake out your legs when you're done and this has been a stretch for your quadricep muscles.