Senior-Friendly Quadriceps Stretches for Enhanced Mobility and Balance
WHAT THE QUADRICEPS ARE AND WHY YOU SHOULD STRETCH THEM!
The quadriceps (commonly referred to as the quads), are a group of 4 muscles which run down the front of the thighs.
The quadriceps assist in extending the knees, and are used in every day activities such as getting up from a chair, walking and climbing stairs.
As we rely on the quadriceps to complete many every day activities, and if we spend a lot of time sitting, they can become an area of tightness.
In turn, although stretching out the quadriceps seems like a fairly straightforward way to ensure muscle tightness does not develop in this area, the quadriceps can be difficult to stretch. This is due to having to bring the knee up and balance with one leg, which can be an issue if mobility issues are present in the knee or shoulder, or balance issues are present.
Regardless of your current physical capabilities, the quadriceps are an important area of the body to stretch out and shouldn’t be neglected.
To make stretching out the quadriceps a little easier, here are 4 simple and effective stretches that you can do to get a good stretch in your quadricep muscles.
THE IMPORTANCE OF STRETCHING FOR SENIORS
Did you know that stretching is like a secret potion for keeping our bodies youthful and agile? As we age, our muscles tend to become shorter and lose elasticity. Think of them as rubber bands that need a good stretch to get back to their springy selves. Regular stretching is key to maintaining mobility, ensuring you can enjoy those lovely walks in the park and boogie down whenever the mood strikes.
Beyond keeping us limber, stretching plays a vital role in safety. It's our ally in the fight against falls and injuries, enhancing balance and coordination. This makes us more stable and sure-footed, which is incredibly important as we navigate our golden years.
PREPARATION FOR STRETCHING
Before we jump into the stretches, let's talk about doing it right. Timing and safety are paramount. Always warm up those muscles a bit before stretching - a light walk or gentle warm-up does wonders. Remember, stretching should feel good; it's not a competition. Listen to your body, take it slow, and breathe deeply. It's all about enjoying the process and feeling great.
QUADRICEPS STRETCHES FOR SENIORS
1) COMMON STANDING QUADRICEPS STRETCH
HOW TO:
Standing up tall holding on to a sturdy surface to ensure you’re steady.
Bring your foot up to your buttocks while reaching back and holding on to your foot.
Ensure your knees are in line with each other and you remain standing up tall.
Hold for the set time and repeat on the other leg.
2) DYNAMIC STRETCH
For those not familiar with dynamic stretches, dynamic stretches consist of a movement-based type of stretching, where the muscles themselves are used to bring about a stretch.
HOW TO:
Standing up tall with your shoulders back and down and your feet hip-width apart.
Bring your foot up behind you as far as you feel comfortable, and then bring it back down.
Repeat on the other leg.
Continue alternating legs while completing this movement for the set time.
3) SIDE LYING STRETCH
HOW TO:
Lying on your side on your bed or floor in the position that is most comfortable for you.
Bring your ankle to your buttocks while bringing your arm back and holding on to your foot.
Gently bring your foot into your buttocks, feeling the stretch in the front of your thighs.
Hold for the set time and repeat on the other leg by safely rolling over and doing the same on the other side.
4) PRONE STRETCH (ON STOMACH) - WITH BELT
While effective when completed on the stomach, this stretch can also be completed in a side lying position.
HOW TO:
Place the end loop of the resistance band or belt around your ankle, facing behind you.
Lying on your stomach on your bed or floor in the position that is most comfortable for you.
Lift your leg up and place the resistance band or belt over your shoulder.
Gently pull on the resistance band or belt until you feel the stretch in your quadriceps.
Ensure your leg is coming directly up, and not pointing in ways or out ways.
Hold for the set time and repeat on the other leg.
You can also see the stretches performed in video below!
Order the resistance band used in this video.
