The Best Quadriceps (Quad) Muscle Stretch (Option 1) @aubreymoniephysio

Dr. Aubrey Monie Ph.D., M.M.T., M.Med.Sc., B.Sc. Physio. played around with various quadricep stretches in his teens and 20s. Some stretches made it possible for him to cheat by exaggerating the lumbar lordosis (backward arch) and losing a good quadricep stretch. Others allowed the tight lateral (outer) thigh structures to abduct the hip, thus missing the essential Vastus Lateralis, and other stretches e.g., a half kneeling quad stretch, put too much pressure on the patellofemoral joint (knee cap) and allowed the low back to extend.

So, Aubrey decided to use and prescribe the following Quad stretch. It's not easy, but it isolated the quadricep muscle and keeps the thigh in a good line:
1) Lie on the leg to stretch to prevent the hip from abducting. This makes sure the Vastus lateralis component is included in the stretch.
2) pull the opposite knee towards the chest, to flex the opposite hip, thus tilting the pelvis posteriorly slightly, close to a neutral pelvis. This intensifies the quad stretch and reduces the tendency to cheat, and extend in the lumbar spine.
3) The low back should not be hinged backward or twisted.

Studies suggest holding stretches for up to 1 minute. Studies also show that repeated stretches work better than a single sustained stretch. So, Aubrey Monie recommends holding stretches for 2x30 seconds or 3x20 seconds.

• #education
• #quad_stretch
• #quadricep_stretch
• #front_thigh_stretch