Quadriceps muscle-What is it?
This is the large muscle which is found at the front and side of the thigh. It has four parts: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. The muscle originates from the hipbone and femur (thigh bone) and come together into a tendon that surrounds the kneecap (patella) and then inserts onto the shinbone (tibia) just below the knee. These muscles extend the legs at the knee and are important for standing, walking, and almost all activities involving the legs.
Quadriceps stretching in lying
Lie on your front and bend the knee as far as you can. Then pull it further with your hand.
Hold 20 secs and release. Repeat x 3
Quadriceps stretching in standing
Stand holding onto something secure and bend the knee up behind you. Holding the ankle, bend the knee further but keep standing up tall at all times.
Feel the stretch in the thigh.
Hold for 10 seconds. Repeat x 3
