Quodricep Stretch

The quadriceps (or "quads") are a group of four individual muscles—rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius, if you must know—that attract so much attention when you walk around in shorts. They work together to straighten the knee. The rectus femoris is the only muscle of the four that also flexes the hip. Your quads are the workhorses in activities like running, stair climbing, squatting, and lunging.

To stretch these large muscles, do the following:

1. Stand near a wall for support.

2. Bend your right knee and hold the top of your right foot with your left hand,

Bar Talk

The adductor muscles are the muscles that draw your leg in toward your body from an outward position.

gently pulling your heel toward your buttocks. Make sure that your knee is pointing down toward the floor.

3. Keep your hips and shoulders level.

4. Hold for 20-30 seconds.

5. Breathe deeply throughout the stretch and then switch to the other leg.

Quadricep stretch.

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