After an hours-long drive to your vacation spot race or an extended day sitting at your desk, you’ve doubtless felt the discomfort of tight hip flexors. Earlier than you head out in your night run or off on a pre-race shakeout, spending simply two minutes performing the wall quad stretch can reverse the results of a number of hours’ value of sitting, permitting you to run freely and comfortably from the second you head out the door. And if the title wasn’t a giveaway, it’ll loosen up your quads, too.
Tips on how to do the wall quad stretch
The wall quad stretch targets the muscle tissues on the entrance of your thigh, hip and pelvis, and is an intensely efficient stretch when carried out appropriately. This may be extremely useful for runners, who are likely to wrestle with tight hips, hip flexors and quads.
Earlier than you start, it’s essential to do not forget that the intention of this stretch is to not push your limits, which can create a stress response in your physique and trigger you to tense up much more. As an alternative, the aim is to ease into the stretch, and solely stretch so far as you may whereas sustaining deep, even breaths. In case your breath begins to change into shallow, otherwise you discover you’ve began to carry your breath, you’ve gone too far and will ease up.
To carry out the stretch, all you want is a wall and a pillow or towel to cushion your knee. To get into the stretch, you’re going to put one knee on the ground (begin about 4 inches or 20 cm from the wall) along with your decrease leg leaning towards the wall behind you. Then convey your different knee ahead along with your foot planted firmly on the ground in entrance of you for stability, at a 90-degree angle to your quad.
RELATED: Runners: Use yoga to stop accidents earlier than they occur
In case you’re having hassle sustaining stability, place one thing (like a chair) shut by that you may maintain on to. In case you can, increase your torso to an upright place, along with your hips sq. and your butt tucked in, whereas respiration deeply. Maintain for one minute, then change sides.
The nearer your knee is to the wall, the extra intense the stretch will probably be, so begin at a spot that feels comfy, then step by step transfer your knee nearer to the wall as you breathe into the stretch.
Try the video beneath for step-by-step directions and tricks to maximize the stretch. Only a minute per facet within the place on the finish of your work day or after an extended drive could have you feeling looser and extra relaxed, and able to hit the roads, trails, or wherever your run will take you.
