Thigh Stretches
with Megan Prenty, RMT Yoga Teacher
Anatomy & Symptoms
1. Adductors
This is a group of several muscles along the interior of the thigh. These muscles are responsible for squeezing the legs together. Common conditions include strains, particularly in athletes who participate in competitive sports. These muscles are usually tight in people who walk or run regularly.
To stretch the adductors, bring the muscle to a place of length. With your leg out to your side, keeping the knee straight, bend forward at the hips. Hold this stretch when you feel a gentle pull along the inner thigh for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball to release the adductors, begin seated and roll the ball with your hand along the inseam of your thigh.
2. Hamstrings
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Hamstrings may become tight in people who are in a prolonged seated position such as students and desk workers. The seated position creates a shortening through the back body which, over time, reduces flexibility in the hamstrings.
The most common injury to these muscles is a strain which often occur in athletes of running sports. Sprains in non athletes do occur and may indicate imbalances in the surrounding muscles.
To stretch hamstrings we must bring length to these muscles. Pull one thigh towards the chest and straighten through the leg while flexing the foot. With your hands, reach back to gently pull your leg towards the chest. When you feel a gentle pull along the back thigh, hold this stretch for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between the back of your thigh and the floor or a wall then roll the ball back and forth across the back of the thigh.
Quadriceps:
3.Vastus Lateralus & Vastus Medialis
This is a group of muscles at the front of the thigh responsible for knee extension (straightening). All four of the quadriceps attach at the base of the knee, but only three begin on the thigh: Vastus Lateralis, Vastus Medialis and Vastus Intermedius. These three muscles make up the deep quadricep portion as well as the outer and inner thigh muscles.
Together, all four muscles make up the patellar tendon, in the middle of which floats your knee cap. Common conditions affecting the quadriceps include patellar tendinopathies, strains, and muscle imbalances. Patellar femoral syndrome is a muscle imbalance in which the outer thigh becomes stronger and tighter than the inner thigh and begins to pull on the kneecap, creating dysfunction in the knee and altered gait (walking).
To stretch the quadriceps, the lower leg bends at the knee bringing the foot behind the body towards the muscles of the glutes and pelvis. This stretch can be performed from a lunge or standing position. When you feel a gentle pull along the front of the thigh, hold the stretch for 30 seconds.
Trigger point balls are helpful for manual release. When using a trigger point ball to release the quads, you can place it between the front of thigh and the floor or wall. You can also start seated and use your hand to apply pressure so as to roll the ball across the top of the thigh.
4. Rectus Femoris
This muscle makes up the superficial part of the quadricep group. Rectus Femoris runs from the top of the front pelvis and attaches to the lower leg just below the knee. This is the only Quadricep muscle that attaches on the pelvis and crosses two joints.
This muscle is responsible for not only banding the knee but extending the hip. Muscle tension and contractions are common in people who are in a prolonged seated position such as students and desk workers. Muscle strains are also common in athletes who run or jump.
To stretch the Rectus Femoris muscle, you would begin to stretch for the quadriceps with the knee bent behind you and then bring the hip into extension. This stretch can be performed from a lunge position or standing. When you feel a gentle pull along the front of the thigh, hold this stretch for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball to release rectus femoris, you can place it at the front of your hip between you and the floor or a wall and gently move it across the very top of the thigh. You can also stand and use your hand to roll the ball across the front of the hip and top of the thigh.
While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Together, all four muscles make up the patellar tendon, in the middle of which floats your knee cap. Common conditions affecting the quadriceps include patellar tendinopathies, strains, and muscle imbalances. Patellar femoral syndrome is a muscle imbalance in which the outer thigh becomes stronger and tighter than the inner thigh and begins to pull on the kneecap, creating dysfunction in the knee and altered gait (walking).
To stretch the quadriceps, the lower leg bends at the knee bringing the foot behind the body towards the muscles of the glutes and pelvis. This stretch can be performed from a lunge or standing position. When you feel a gentle pull along the front of the thigh, hold the stretch for 30 seconds.
Trigger point balls are helpful for manual release. When using a trigger point ball to release the quads, you can place it between the front of thigh and the floor or wall. You can also start seated and use your hand to apply pressure so as to roll the ball across the top of the thigh.
4. Rectus FemorisThis muscle makes up the superficial part of the quadricep group. Rectus Femoris runs from the top of the front pelvis and attaches to the lower leg just below the knee. This is the only Quadricep muscle that attaches on the pelvis and crosses two joints.
This muscle is responsible for not only banding the knee but extending the hip. Muscle tension and contractions are common in people who are in a prolonged seated position such as students and desk workers. Muscle strains are also common in athletes who run or jump.
To stretch the Rectus Femoris muscle, you would begin to stretch for the quadriceps with the knee bent behind you and then bring the hip into extension. This stretch can be performed from a lunge position or standing. When you feel a gentle pull along the front of the thigh, hold this stretch for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball to release rectus femoris, you can place it at the front of your hip between you and the floor or a wall and gently move it across the very top of the thigh. You can also stand and use your hand to roll the ball across the front of the hip and top of the thigh.
While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Namaste.
Megan Prenty RMT, YT
Megan Prenty RMT, YT
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
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