Quads and Hip Flexors Stretch
The Couch Stretch – Quadriceps and Hip Flexors
When your thighs and the front of your hips feel tight, they can pull up your kneecap, leading to knee discomfort. These muscles work against your buttocks and the back of your thighs, which you use a lot when you run and jump. Doing the ‘Couch Stretch’ can keep these areas from getting too tight and help you move better in your everyday activities!
How-To Steps:
- Put the front of your ankle on a couch or chair and bend your other knee in front of you. You can put a pillow under your knee for more comfort.
- Keep your back straight, put your hands on your front knee, and lean towards it.
- Slide your hands up your front leg and then to your hips to stretch more if it feels okay. You’ll feel the stretch in the front of your thigh and hip.
- Hold for about 30 seconds, then switch sides.
Tip: As you get more comfortable, you can move your knee closer to the couch or chair and bring your heel nearer to your bottom for a better stretch.
*Never do an exercise that causes you pain*