Hip Flexors and Quads Stretch

Hip Flexors and Quads- The Couch Strech by Chad Beacom

When the hip flexors and quads are tight, they pull the kneecap upward, making you more likely to experience pain in the patellar tendon below. Your quads and hip flexors are also the direct opposing muscles to your hamstrings and glutes, which you rely on heavily when you run and jump. By using this stretch, you can keep them from getting tight and therefore it will help you in many daily functional activities.

How-To Steps:

Start with the front of your ankle on a couch or chair and your other knee bent infront of you. (You may wish to place a pillow or thick towel under your knee on the couch/chair.)
Begin with your back straight, hands on your forward knee, leaning towards your forward knee.
From here, you can work your hands up your forward thigh and then to your hips, thus increasing the stretch (as you are able to comfortably). You should feel the stretch at the front of the thigh and hip.

*Hold for 30 seconds and then switch sides.

Tip: As you progress you can get the knee closer towards the couch/chair and get your heel closer to your glute.