After an hours-long drive to your vacation spot race or a protracted day sitting at your desk, you’ve possible 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 consequences 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 identify wasn’t a giveaway, it’ll loosen up your quads, too.
Easy methods to do the wall quad stretch
The wall quad stretch targets the muscular tissues on the entrance of your thigh, hip and pelvis, and is an intensely efficient stretch when carried out appropriately. This may be extremely helpful 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 goal 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 a substitute, the purpose 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 grow to be 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 position one knee on the ground (begin about 4 inches or 20 cm from the wall) together with your decrease leg leaning in opposition to the wall behind you. Then carry your different knee ahead together 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 forestall accidents earlier than they occur
In the event you’re having hassle sustaining stability, place one thing (like a chair) shut by you could maintain on to. In the event you can, increase your torso to an upright place, together with your hips sq. and your butt tucked in, whereas respiratory deeply. Maintain for one minute, then change sides.
The nearer your knee is to the wall, the extra intense the stretch can be, so begin at a spot that feels snug, then progressively transfer your knee nearer to the wall as you breathe into the stretch.
Take a look at the video under for step-by-step directions and tricks to maximize the stretch. Only a minute per aspect within the place on the finish of your work day or after a protracted drive may have you feeling looser and extra relaxed, and able to hit the roads, trails, or wherever your run will take you.
