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3 Essential Quad Stretches That You Must Do

Today we are going to discuss several quads stretches that you must do. Primarily, these workouts improve your running when done. In other words, these stretches are kind of tips for the runners. Implementing these stretches makes your leg pacier, flexible, and sturdy. You need to perform these stretches before the run-up, and you will find positive changes in your legs and fitness. Also, the overall benefits of these stretches are disputable. No matter if you are a professional runner or a beginner to this field, perform these essential quad stretches in the prescribed method, and become an expert in running. These stretches are:

• Kneeling Stretch
• Standing Stretch 
• Ground Stretch

Kneeling Stretch

Start your stretching workout by kneeling stretch. To perform this stretch, you need to get down into the startup position, just like the posture in which the runners get before the race. After that, perform the following steps. 

• Kneel on your right knee and curve your pelvis under like a scared dog.
• Then flatten your lower back while keeping your shoulders and chest upright. 
• Now starting moving slightly forth and back while deeply bending your knees.
• Keep the process running for 30 seconds and then change the side.
• Give 30 seconds to the other leg and take a short break now. 

One thing to remember about the kneeling stretch is that it is essential for old men and pregnant women. Yet, an explicit person can also do it by adding a soft cushion or pillow under the knee. 

Standing Stretch

Once you are done with the kneeling stretch and a short break, get into a straight standing position. As you do so, pick up one of the leg’s shin with your hand while standing still on the other leg. Try to keep your posture thoroughly balanced. Catch the pulled up shin to the glutes and halt. Do not let the leg reach the ground until you start feeling pain or uncomfortably. Give at least 30 seconds to one leg and then change the side. Recite the related process for the other side and the exercise is completed. 

Doing the standing stretch regularly will improve your flexibility in quadriceps and hip flexors. It will also help to release the tension in the lower leg, back, and hips.

Ground Stretch

The final stretch before running is the ground stretch. It is better to perform this exercise on a soft and smooth surface. Lie down on the bed on your back in such a way that your tailbone is at the edge of the bed. Now grasp you one leg via knee with your both hands and take it as much close to the chest as you can. Then, again release it to its mean position and repeat the same process. Change the leg and offer 30 seconds on both sides.