Standing Quad Stretch

Target Areas: Quads, hip flexors, upper back, spine, core, shoulders

Practical Benefits: Reduce the risk of pulling or straining your quadriceps while improving balance, core strength, and back strength.

Technique:

1. Balance on one leg, and bring the heel of the opposite foot toward the butt.

2. Grab the inside (big toe side) of the lifted foot with the corresponding hand (bicep facing out), and reach the opposite hand straight up in the air, palm facing forward.

3. Tilt the pelvis forward to engage the abdominal muscles and protect the lower spine.

4. Press into the back hand with the lifted foot and reach your chest forward while extending your back leg backward.

5. Allow the back to arch as the back foot gets higher.

6. Hold for 30 - 45 seconds.

Tips: Allow your back hand to be pulled back while pulling the corresponding shoulder forward to help open the shoulder. Keep your core engaged as your back arches so that you do not end up compressing the lower spine. Do not lock out your standing leg.