Musculo-skeletal Health 101

 

8. Quadriceps stretch

 

The quadriceps muscle at the front of the thing is one of the bog group of muscles attached to the pelvis.

As well as contributing to the proper positioning of your pelvis, the quad stretch may make a big difference to the way your knees feel. I do it for a few minutes every time I go to the gym.

A kitchen bench is about the right height for this exercise. Unless you’re 'vertically challenged' an ordinary office desk will be too low.

 

It's a good idea to position yourself so you've got something hang on to while doing this stretch.

 

Once you've got your toe onto the bench, gradually lean back for ten slow breaths. Every time you breathe out go back a little further.

 

Do 3 sets of 10 breaths for each leg. Aim to keep your knees together. 

 

If you have difficulty doing this stretch you're not alone.

 

With the quadriceps stretch it is usually the case that the leg with the most painful knee is the leg with the tightest quadriceps muscle. It is also usually the case that, looking front on, the leg of the knee that is most painful will be further away from the other leg when doing this exercise.

 

This is an exercise that has to be high on your list of priorities

 


In the meantime stay tuned, highly tuned and if you want to relieve your back pain and knee pain, spend time each day loosening off your quadriceps muscles.

 

 

Regards and best wishes

 

 

John Miller

Daily Health Break

________________________

 

 

Daily Health Break

Miller Health P/l

7 Salvado Place, Stirling

ACT 2611 Australia

61 2 62887703

 

Contact