Page 88

Session 5

Quad Stretch38 The quadriceps muscle (“quads”) runs along the front of your upper thigh. Tight quads lead to chronic posture issues, lower back pain, and a misaligned pelvis. To stretch the quads, lie on your side with legs straight and knees together. Rest your head on your arm. Bend your top knee and reach back and grab the top of your foot. If you can’t reach your foot, loop a resistance band, belt, or towel over your foot and hold both ends. Gently pull your leg until you feel a stretch in your thigh. Repeat on the other side! For a deeper stretch, hold closer to your ankle rather than the top of your foot, and flex the foot during the stretch (i.e., point it toward the other foot). Alternatively, do the stretch standing up. Hold onto the back of a sturdy chair or countertop and position your weight on your right foot. Bending the left knee, slowly raise the left foot up behind the body and grab onto the top of the foot with your left hand. Flex the toes of your left foot toward the ground. Slowly lower the leg back to the floor, and switch sides.

38

Quad stretch [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 5; Page 88

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

Advertisement