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Quadriceps stretch, prone, with partner
- Client in prone position on massage bed, with knee is flexed as far as possible.
- Watch the alignment of the knee joint, gently find stretch barrier as heel comes closer to buttocks.
- Can place a pillow under stretchers hips to reduce discomfort.
- Trainer should be in place to offer resistance to the isometric contraction of the quads by placing hands or shoulder against the client’s shin. Ensure the client keeps hips flat on the table during the entire sequence.
- Client holds isometric contraction of attempting to straighten knee for 6 seconds.
- Client then contracts opposing muscles while flexing knee, deepening the stretch slowly.
- Hold the stretch for 10-30 seconds depending on ability.
- Repeat until stretch is held for about 40 seconds.
- When engaging in any partner PNF, communication about pain/discomfort it crucial. Position the mirror to see the client’s face and pain should not be felt during the movement.
Quadriceps self-stretch, standing
- Standing quadriceps stretch: ensure good posture and no torque in the knee.
- Client holds shin with hand or stretching strap while ensuring no arch in lower back and not bringing foot outside of hip.
- From this position, attempt to straighten leg again resistance, hold this isometric contraction for 6 seconds.
- Client then contracts opposing muscles while flexing knee, deepening the stretch slowly.
- Hold the stretch for 10-30 seconds depending on ability.
- Repeat until stretch is held for about 40 seconds.
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