If you're not ready for a full workout but still want to move, stretching is the perfect place to start. Your quads—those front-of-thigh muscles—are essential for daily activities like standing, sitting, climbing stairs, and walking. So it's crucial to keep them flexible since they’re always in action. Tight quads can lead to discomfort and even limit your mobility. That’s why we’ve rounded up some fantastic stretches to help you loosen them up and improve your range of motion.
The Hinge Stretch
Start by kneeling on a yoga mat with your knees hip-width apart and your arms extended in front of you at shoulder height, palms facing in. Keep your shoulders relaxed and down. Take a deep breath and slowly lean your torso back towards your heels, ensuring you’re only bending from your knees while keeping your spine straight. Hold this stretch for 30 seconds, feeling the tension release in your quads, then gently return to the starting position.
The Upward Dog
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Begin by lying face-down on a yoga mat, with your forearms resting on either side of your chest. Press your hands into the mat and lift your chest, keeping your shoulders relaxed and pulled back. Make sure your head stays in line with your spine. Release after holding this stretch for 30 seconds.
The Standing Stretch
Stand with your feet slightly wider than shoulder-width apart. Bend your right knee and bring your foot up behind you, holding it with both hands. You should feel a nice stretch along the front of your right thigh. If balancing feels tricky, try focusing on a spot in front of you or extend your left arm for extra stability. Hold this stretch for 30 seconds, then switch to your left leg and repeat.
Flexing The Flexor
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Start by kneeling on a yoga mat. Step your left leg forward into a low-lunge position, ensuring your knee stays directly above your ankle. If your knee extends beyond your toes, take a larger step forward. Keep your torso upright and gently push your hips forward until you feel a stretch in the front of your right leg. Breathe deeply, and as you exhale, engage your core by tucking your pelvis slightly to deepen the stretch. Hold this position for 30 seconds, staying relaxed, then switch to the opposite side.
The World's Greatest Stretch
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Start with your feet hip-width apart on a yoga mat, hands resting on your hips. Take a deep breath. Shift your weight onto your right leg and lift your left knee toward your chest. Exhale as you take a big step forward with your left foot, moving into a long lunge. Ensure your left knee stays aligned over your ankle while your right leg extends behind you with the heel lifted. Place both hands on the inside of your left foot and hold for a few seconds, breathing deeply. Next, release your left hand and extend it upward, rotating your torso towards your left knee. Lengthen your spine as you turn your gaze towards your raised hand. Hold this twist for 30 seconds before switching sides.