Kneeling can be difficult if your quadriceps muscles are shortened. Regular stretching increases your flexibility.
You have already learned to stretch the hamstrings at the back of the thigh . However, you also need to stretch the muscles at the front of the thigh. These muscles are known as the quadriceps, or quads. These particular muscles work in opposition to the hamstrings. Contraction of the quadriceps extends the leg, straightens the knee, and lifts up the thigh. Relaxation of these muscles allows the knee to bend fully and permits freedom of movement of the hip joint.
Causes of quad shortening
Both underuse and overtraining can result in stiff and shortened quads. Cycling, in which the quads are under almost constant tension, is an example of a sport that can cause shortening of the quads unless regular counterbalancing stretches are performed. Shortening of the quads may also result from or contribute to postural problems linked to misalignment of the pelvis. The result of shortened quads is reduced flexibility in the knees and stiff movement of the legs.
Choosing your stretch
There are several techniques for stretching the quadriceps. Choose from those that to find the one that you feel most comfortable with or alternatively vary your choice of exercise to avoid monotony in your Pilates program. All quad stretches rely on maintaining an immobile pelvis to provide a firm base from which to work the muscles. As with other stretches, the quad exercise should provide a gradual lengthening of the muscle fibers. Never "bounce" into the stretch in a misguided attempt to maximize the effect. The result will be further shortening because the muscle tenses to protect itself against further strain. Therefore you should take the stretch only as far as is comfortable for you. As you hold the position, breathe steadily and use your exhalation to boost the degree of relaxation and take the stretch a little further. But don't be overambitious— stop if you feel any pain at all. Take special care if you have a tendency to suffer from knee problems, since most quad stretches involve bending the knee. It is often best to seek expert advice before you embark on such exercises if you know you have a history of problems.
Quad stretches
Three alternative quad stretches are shown here. Don't do them all during a single exercise session. Instead, choose whichever you feel most comfortable with. If you suffer from knee problems, the standing stretch is most suitable. Hold each stretch for a count of 20, breathing easily and steadily throughout. Try to release tension in your body as you perform the stretch.
Prone quad stretch
Start in the prone position. Keep your pelvis stable and "rooted" to the floor throughout. Bring one foot back toward your buttocks. Catch the foot with your hand if you can reach or with a scarf if you can't. Pull your heel slowly and steadily toward the center of your buttocks. Feel a gentle stretch in the front of the thigh. Repeat on the other side.
Kneeling quad stretch
Kneel with your knees together. Place your hands behind your hips and relax your shoulders. Breathe in and on the out-breath use your centering muscles to tilt your pelvis upward. Feel the stretch in the fronts of the thighs. Repeat five times.
Standing quad stretch
Stand with your feet hip-width apart. Have a chair or other support by your side. Engage your centering muscles and grasp one foot. Keep your pelvis aligned and neutral and your knees together as you bring your heel toward the center of your buttocks. Maintain a sense of lengthening throughout. Repeat on the other side.
