A Move You Should Do MONDAY – Rotational Quad Stretch

We have all tried a quad stretch at one time or another. But when it comes to function, the rotational quad stretch can provide a quick solution to hip tightness, knee pain and/or lower back pain. Make sure you watch this video for four variations of this exercise. Here’s how to do it:

Stand and place one foot on a high stool or box
Make sure your knee is pointed towards the floor. You should feel a slight stretch in your quad (front thigh) muscle
Slowly turn away from the leg you are stretching and then return to facing the front. Perform 6-10 repetitions of this stretch.

Here are the variations:

Hold onto a dowel or stick for balance
Perform the stretch in a half kneeling position
Intensify the half kneeling stretch variation by binding or reaching for your foot with your opposite hand

Watch the video for these variations.

Why does this matter?

The quad is often stretched in the sagittal (straight) plane like this:

But during most activities, it is required to lengthen in the transverse or rotational plane. Most insidious onset pain, especially in the lower extremities, stems from limited rotation to one side and a tight quad may be the cause of that. You won’t pick up the tightness unless you check it in rotation. So give the rotational quad stretch a try.

Because nobody has time to be in pain.

Until next time…