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Fast Fitness - Hip and Quadriceps Stretch Lying Down

Jolie Bookspan, M.Ed, PhD, FAWM
Here is Fast Friday Fitness - The front of the leg and hip are helpful places to stretch. Here is another nice stretch for the front of your hip and thigh.

People often "do" a quadriceps stretch without getting a stretch. They keep the front of their hip bent forward at the crease where it meets the body, meaning the area is being shortened not stretched. This is opposite of the point of the stretch. To get the stretch and the idea of lengthening and extending at the hip:
  1. Lie on one side with both knees bent in front of you. It is ok to round your body a bit. The spine is not rounding under compression. It's a nice stretch. Prop your head comfortably.
  2. Keep the bottom knee still bent in front of your body.
  3. Bring the upper leg back, behind your body.
If image doesn't load, try:
http://farm3.static.flickr.com/2622/3793070966_a5c22ecb53_m.jpg

Notice different stretch with raised and lowered top knee placement. Stretch the other leg too.

Prevent these reasons the top knee may hurt:

Related Fun Fitness Fixer:
Random Fun Fitness Fixer

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Photo © copyright Dr. Bookspan - thank you to my students at the 2009 Wilderness Medicine conference classes.

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