Important Stretch Information
Hamstring Stretch
Psoas Stretch
Iliacus Stretch
Head Forward Correction
Piriformis Stretch
Latisimus Dorsi
More to come!
Hamstring Stretch
Psoas Stretch
Iliacus Stretch
Head Forward Correction
Piriformis Stretch
Latisimus Dorsi
More to come!
August Stretch of the Month:
Quadraceps
Look at the quadriceps ("quads" for short), you will notice that the tendons of the
quadriceps join together, and become the patella (kneecap) tendon. The tendon
crosses directly over the kneecap and inserts on the bump just below the kneecap.
Since the kneecap is a moveable bone, when a quad spasm pulls up on the tendon, the
kneecap moves with it. Depending on which of the four quadriceps muscles is doing
the pulling, that is the direction that the kneecap will go, pulling the knee out of
alignment.
The treatment that works best is to use a 1" dowel to slide over the quads. Use as
much pressure as you can tolerate. Go all the way from the hip to the knee.
You can also use a rolling pin, however, don't hold it on the handles and let it roll,
instead, hold it on the solid center, and slide it over the muscles.
The quads are big, thick muscles, so it will usually take several passes before you will
begin to feel relief. If you find a particularly painful spot, just press down on it. The
natural tendency for people is to avoid pain the moment they feel it, while just the
opposite is what is necessary to relieve the spasm.
Do not go over the kneecap; stop about 2-3" before you reach that point. If you feel
an area that is especially tender, you have found a spasm. Hold the pole on the spasm
for a few moments, applying as much pressure as you can tolerate. Eventually this area
will not be tender on subsequent treatments.
An alternative is to use your forearm. The bone, which goes from the elbow to the
wrist, is your "rolling pin" (it´s actually your ulnar bone). To achieve the best results
your thumb should be facing up. Lean in with your shoulder to put enough pressure on
your quads. Simply push all the way down your thigh.
Do this several times, and always stay within your tolerance level. Remember, these
are thick and deep muscles, so light pressure will not do. As they say in the Marines
"no pain - no gain" - but the pain must stay within your tolerance level.
Quadraceps
Look at the quadriceps ("quads" for short), you will notice that the tendons of the
quadriceps join together, and become the patella (kneecap) tendon. The tendon
crosses directly over the kneecap and inserts on the bump just below the kneecap.
Since the kneecap is a moveable bone, when a quad spasm pulls up on the tendon, the
kneecap moves with it. Depending on which of the four quadriceps muscles is doing
the pulling, that is the direction that the kneecap will go, pulling the knee out of
alignment.
The treatment that works best is to use a 1" dowel to slide over the quads. Use as
much pressure as you can tolerate. Go all the way from the hip to the knee.
You can also use a rolling pin, however, don't hold it on the handles and let it roll,
instead, hold it on the solid center, and slide it over the muscles.
The quads are big, thick muscles, so it will usually take several passes before you will
begin to feel relief. If you find a particularly painful spot, just press down on it. The
natural tendency for people is to avoid pain the moment they feel it, while just the
opposite is what is necessary to relieve the spasm.
Do not go over the kneecap; stop about 2-3" before you reach that point. If you feel
an area that is especially tender, you have found a spasm. Hold the pole on the spasm
for a few moments, applying as much pressure as you can tolerate. Eventually this area
will not be tender on subsequent treatments.
An alternative is to use your forearm. The bone, which goes from the elbow to the
wrist, is your "rolling pin" (it´s actually your ulnar bone). To achieve the best results
your thumb should be facing up. Lean in with your shoulder to put enough pressure on
your quads. Simply push all the way down your thigh.
Do this several times, and always stay within your tolerance level. Remember, these
are thick and deep muscles, so light pressure will not do. As they say in the Marines
"no pain - no gain" - but the pain must stay within your tolerance level.
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