- stretch for top of the quads
you can push the pelvis forward, this will work the top of the vastis lateralis/intermedius. it seems wrong but the physio said it was a good way of stretching the top of the quadsPosted 7 years ago
also swap hands when holding your foot behind you this will work the other vastis muscles. you can also abduct. move the knee outwards, you will feel it pull at the top of the thigh (this may be working the sartorious?)NZColSubscriber
Is it actually your hip flexors ?Posted 7 years ago
If so kneel down on one knee, other leg in front of you bent 90 deg at knee, foot flat on floor. Both hands hips and tuck your bum under while making sure your core is engaged. Stay there for a while and repeat on other side. Don't lunge forward, tuck your bunghole in. That will stretch your hip flexors v nicely and cycling then sitting on a chair is one , well two, ways to get tight hf.
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