| Here is a way to stretch all four Quad muscles and Psoas using a type of stretch called Active Isolated Stretching (AIS). This is the best stretch I know for quads. It is also the strongest feeling and effective stretch for most people. The photos show the starting position, midway through the stretch and the end position of the stretch.
To start, lie on your left side with a pillow under your head and your knees and hips both bent at 90 degrees.
With your left hand grab your left knee and stabilize it so it will stay put. With your right hand, grasp your right ankle.
Next, start to move your right leg back keeping your right knee bent, right hand on your ankle. You may notice a powerful stretch in your quads along the entire length of your upper leg, at the upper attachments at the top of your leg, or around your knee. Once you have gone back as far as your leg will comfortably go, move it just an iota more NOT by pulling it with your right hand on your ankle, but by moving it using your effort AND using your right hand to help a little bit.
Do this stretch on both the right and left legs in sets of ten movements like were just described. Got it? Great! If you have questions, call or email me and Iíll answer. Or, come see me and weíll do this in the office.
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