Is following a regular workout routine going to be your new year resolution this year? Well, that is great! But it can be hard to stick to a routine if you are a beginner and you have instantly jumped into heavy cardio exercises or strength training. As the saying goes, slow and steady wins the race, and this is literally the case when it comes to maintaining a workout routine. So, it is okay if you start slow but it is important to stay consistent. So, let’s take a look at 5 quad stretches that are perfect to get you started!
The quadricep muscles are the muscles present at the front of your thighs. These muscles help you in sitting down, standing up, walking, climbing, running and basically all your foot movements happen because of this muscle and hence it is important that they are loose and flexible. Having flexible muscles will make you more active and make it easier to gradually take your workout routine to the next level.
Here are 5 quad stretches for you to get started with
A 2008 study published by National Library of Medicine shows that these stretches are effective and are absolutely necessary to perform if you are a runner getting ready for a competition.
1. Upward dog
For this, you need to lie down on your stomach on a mat with your arms beside your chest. Then slowly, with the help of your arms, you need to pull your head, chest and stomach upwards in a stretch like we do in surya namaskar. Make sure your legs and spine are straight and that you are able to feel the stretch! Hold this position for 10 to 15 seconds and then repeat.
2. Lying stretch
To perform this stretch, you need to lie down on your left side such that your knees are bent and your head is resting on your left hand. Now, bring your right foot back towards your hip, so that you can grab it with your right hand and stretch your leg. This will make you feel the stretch in your quads. Hold for 30 seconds and then repeat for the other side.
Kneel down on the yoga mat, keep your back straight and arms wide open in front of you. Then slowly start leaning back towards the floor, hold the position, stretch your arms wide open and then come back to your original position. Do 10 repetitions of this stretch.
4. Standing stretch
Now this one is a famous stretch which you might have seen being performed by athletes before they get into action. This is the simplest stretch to loosen up your quads. For this, you need to stand straight with your feet shoulder width apart. Now, lift your one leg backwards, hold it with your hand and stretch. Make sure your other arm is outstretched in front of you to help you maintain your balance.
5. Hip flexor stretch
You need to start with a kneeling position. Take a huge step forward with one leg in such a way that you are in a low-lunge position. Keep your hands on the waist and lean forward on the outstretched leg, hold the position for 10 seconds and then come back to the starting position. Repeat for the other leg too.