MODEL: YUKTHA RAJGOPAL
The quadriceps femoris is a large fleshy muscle group covering the front and side of the thigh. It is a group of four muscles: rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius.
The health of these muscles has a direct bearing on the hip, the back, and the knee. Here is an effective way to stretch the quadriceps.
METHOD:
☞ Keep a folded blanket close to the wall
☞ Sit upright on your heels; sit close to the blanket
☞ Press the palms by the side of the knees
☞ Take the left leg forward with foot between the palms
☞ Take the right leg back, with the knee and foot touching the wall
☞ Stretch toes up
☞ Ensure the hip, the knee, and the ankle are well aligned
☞ Slowly raise the trunk to the wall
☞ Keep the trunk upright
☞ Keep the arms by the side of the trunk
☞ Press the left foot and tighten the muscles of the calf and thigh
☞ As you inhale slowly, the abdominal cavity should expand
☞ As you exhale slowly, the abdominal cavity should contract
☞ Stay for about 30 seconds
☞ Slowly bend, press the palms on the mat and take the right leg forward
☞ Change side and repeat