Quad Stretch Help

[wackyjacky1]

I need to stretch my quads, but I can't do it in the traditional way, like this:

http://content.answers.com/main/content/img/oxford/Oxford_Food_Fitness/0198631472.quad-stretch.1.jpg

For a number of years I suffered from frequent muscle spams in my lower back. The last major episode was about three years ago, and that one crunched my sciatic nerve. I still have numbness down the outside of my right calf and right foot. I also now get weird, random muscle cramps in that leg. So when I stand and try to grab my right foot, my calf, thigh, or foot (or all three!) will cramp up.

In addition...I tore up my left ankle two years ago, so trying to grab that foot to stretch my left quad is just too painful on the ankle.

Are there any other methods for getting a good quad stretch?

Many thanks for any advice you could throw my way.

[Zen]

Take that foot that she has in her right hand and rest it on a chair instead of holding it.

If you belong to a gym you can choose a piece of equipment where you can adjust the seat to the right height.

Make sure to lift your ribcage and give yourself a pelvic tilt.

Play around until you feel it.

Something else you might try is a yoga strap wrapped around your shin and hooked on your heel to pull your leg up.
I just made up that last one but it seems like it would work

[Wahine]

Zen's suggestions are very good and I would also suggest you try this:

http://www.easyvigour.net.nz/fitness/h_hip_flexorstretch.htm

It's listed as a hip flexor stretch but really, part of your quad functions as part of your hip flexors and is often the muscle that needs the stretching the most. You can intensify the stretch to the quad by propping the back foot up on pillows or a low stool.

The key to avoiding the cramping is to have the foot supported so you don't have to try to hold it or get it into position using your leg muscles. That and keeping your low back flattened by initiating a pelvic tilt which Zen mentioned and is also described in the link I posted above.

[Wahine]

To help with the foam roller suggestion, here's (http://www.youtube.com/watch?v=QJLxruO3su0) a youtube link that shows technique. He shows 5 different areas here but the quads are in there.

[wackyjacky1]

Forgive my ignorance: Does using the foam roller accomplish the same thing as stretching? Is it better than stretching? It looks interesting.

[OakLeaf]

I was going to start a new thread but may as well ask here: should the muscles be warm before using the foam roller/Stick, as with stretching?

[Jolt]

I was going to start a new thread but may as well ask here: should the muscles be warm before using the foam roller/Stick, as with stretching?

I don't think it matters; somebody correct me if this isn't the case. I often roll out muscles that aren't warmed up (first thing in the morning even, if I have a really hot trigger point).

[Wahine]

The foam roller increases flexibilty by releasing tension in the muscle but does not actually create a longer muscle. Let me use and analogy... you've got a ball of dough, you roll it out and the dough ball that started out at 3 inches is now 6 inches long but you've still got the same amount of dough. Using the foam roaller and stretching both do this. However, if you want to actually change the true length of the muscle you have to add dough to the system. Stretching stimulates this process over the long term. The short term increases in flexibility are from the first scenario, long term changes come from actual tissue changes in response to stimuli that works over a period of time.

As for warming up, it's more important with stretching but will often make rolling out the muscle feel a little better.

I will usually have clients do both the foam roller and stretch. I have them warm up first, then roll, then stretch.

Hope that helps.

[Zen]

Re- the foam roller.

I like to use a sausage analogy.
Link sausage, patties won't do but they still taste good.

A sausage has a casing that holds in the meat.
A muscle has a fascia that does the same thing as a sausage casing.
The foam roller helps release some of the attachment of the fascia from the muscle, and that makes the muscle easier to stretch.

I'll be at Waffle House if anybody needs me.

[wackyjacky1]

Mmm, sausage...

Thanks for the replies, everybody. Lotsa good info. :)

[parity]

Try this:

http://www.chiroweb.com/mpacms/dc/article.php?id=43076

For lower back pain I like to do the one in fig 2 laying on the edge of my bed. I have just recovered from lower back pain and stretching my iliopsoas has helped among a bunch of other stretches.

[Zen]

...and that makes the muscle easier to stretch.

After re-reading Wahine's post, I take that back but just that part.
Because muscles themselves don't stretch.

[polly4711]

Zen,

I'll meet you at waffle house... go ahead an order me a scrambled, smothered and covered for me!!!

JP