6 Easy Stretches to Loosen Up Tight Quads and Hamstrings

6 Easy Stretches to Loosen Up Tight Quads and Hamstrings

Starting with the Hamstrings:

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1. Standing Double Hamstring Stretch

• Stand and bend over with knees straight.
• Reach toward toes or floor or bring torso toward legs. Hold stretch.
• Keep knees straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.

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2. Standing Single Hamstring Stretch

• Place foot on bench or elevation.
• Reach toward foot on bench or bring torso toward leg. Hold stretch. Repeat with opposite leg.
• Avoid throwing leg up onto high elevation. Keep forward knee straight by tensing Quadriceps. Spine may be kept straight. Pelvis may be tilted forward to intensify stretch.

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3. Seated Hamstring Stretch

• Sit on the floor with both legs out straight.
• Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
• Hold this position for 10 seconds.
• Relax.
• Repeat.

Now, for the Quadriceps:

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1. Standing Quad Stretch

• Stand and touch wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end.
• Straighten hip by moving knee backward. Hold stretch. Repeat with opposite side.

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2. Kneeling Quad Stretch

• Position yourself with one knee on the floor and the other leg out in front with the knee bent and foot flat on the floor.
• Grasp the ankle of the back leg behind you.
• Lean forwards from the hips and at the same time pull the ankle towards your buttocks.
• When you can start to feel a stretch in the front thigh, hold the position.
• Hold for 20-30 seconds and repeat at least twice

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3. Camel Pose

• Come up onto your knees. Take padding under your knees if they are sensitive.
• Draw your hands up the side of your body as you start to open your chest.
• Reach your hands back one at a time to grasp your heels.
• Bring your hips forward so that they are over your knees.
• Let your head come back, opening your throat.

This stretch has always been my #1 favorite all-time stretch ever-it opens your hips and relieves lower back pain.

Original article and pictures take fitmommydiaries.blogspot.com site