Hey guys naudi at functional patterns and today I’m going to teach you guys how to do a quadricephipflexor stretch now these muscles are highly responsible towards creating an anterior pelvic tilt so what we want to do is make sure that we get in there break up the tissues or stretch the tissues on the front side of that quad and that hip to allow for that proper pelvic mobility the way we’re going to incorporate this stretch is by using the physio ball and the little pad here you can use any kind of a pad if you’re at home.
You can put your knee on the carpet really this padding is just here for my knee so the way I’m going to set myself up I’m going to go on my hands and one knee from there I’m going to put my shin bone onto the physio ball and I’m going to bring my knee to the floor from there I’m going to step this leg up and slowly I’m going to creep up if you have like a stick or some kind of a broom to help stabilize that may help you out as.
Well we also want to make sure we have our knee nice and close to the physio ball to make sure we don’t put to much pressure on the patellar tendon on the front side of the knee cap so from there i also want you to think about going into an extension with the hips so if you see where my hips are here they’re in a flexed position they’re not really feeling the stretch we want to make sure that we extend those hips and that maintain a nice.
Fix lower back pain stretch for the hip flexors and quadriceps
Good posture and that there’s a neutrality in the spine here we want to make sure that the spine is nice and neutral here so i don’t want a sway in the lower back so neutral spine by maintaining that neutral spine its going to ensure that the glutes that we are stretching the exact antagonistic muscle groups to the hip flexors to the glutes so we want the glutes to make sure they get maximum function within our movements because they are our powerhouses so by engaging these and allowing the spine to be neutral were going to stretch these.
Muscles out which are usually the inhibitors to the butt muscles switch sides again we want to make sure that we are in that neutral spine that we extend those hips we should be getting that good stretch there on the front side of the hip or even the front side of the thigh depending on where you’re more tight at alright guys that’s how we stretch our quads and part of our hip flexors the main hip flexor being stretched is actually the rectus femoris if you’d like to know more of what i do I’d highly recommend you go to.