Bio-mechanically you have 6 “quads.” And so you have dozens of ways to address strengthening them and stretching them. The Rectus Femoris is the most superficially of them all and has a big job in flexing your hip and extending your knee.
When it gets really tight is is hard to tuck your pelvis and to extend your knee. This happens after a lot of walking/running or sitting without stretching afterward.
This muscle works with the Psosas to form the front part of your hip joint and keep it in place. It is really efficient to do this with the psosas.
Parameters Segmental Strengthening:
- Keep your weight above the front heal the entire time.
- Move straight up and down DO NOT push toward the back leg or put the back heal on the ground.
- Work up to 3 X 50 reps each side.
Parameters MFS:
- Getting your heal to your but and pelvis tucked is IMPERATIVE. Do not progress to far until you can do that.
- This one is tough. Pain anywhere from the front of your hip, thigh or knee is part of this stretch. Find your level and go slow.
- 3 X 30 seconds each side.
- Do right after the Psosas to really get the front of the hip.
- Factors of Progression: Heal to the butt, Tucking the pelvis, balancing (can use a wall to help)
