get rid

Quad Pain Relief - Ask Doctor Jo

Hey everybody it's Doctor Jo, and today I'm going to show you a standing quad

stretch. so let's get started.

If you haven't already subscribed, make sure you click on the button down there. so this

stretch is part of my office stretching series where I go from head to toe

stretching out the whole body, and it's real time stretches. so I know a lot of

you like that. if you want to check out some more make sure you click on the

link up there. so with the standing quad stretch, you can pretty much do this

anywhere. you don't have to hold on to anything, but I always say it's best to

hold on because then you can focus on your stretches just a little bit more. so

with the quad stretch you really want to get in a good position. I'm gonna go

ahead and have my timer getting ready to go, and I'll just explain as we go along,

but it's gonna be 30 seconds stretches three on each side and we're gonna take

a little 10-second rest break in between. so I'm gonna go ahead and start it and

then we'll go along. so with the quad stretch standing, you're just gonna grab

your foot and make sure the top part of your leg is straight down. so the

important part of that stretch is that that quad is down. if it's here, you're

not really gonna get a good stretch so you want it there and maybe even back

just a little bit. the closer you can get your heel to the bottom your bottom, the

better stretch you're gonna get. but you know I have to pull it all the way back

just pull it until you feel a little stretch in there. and then take that

little break in between. but again if your, if your thigh is coming forward,

then you're no longer stretching your quad, so you really want to focus on that.

so if you have to hold on a lot to be able to do that, that's fine.

also the most important thing second to getting that that leg back there is not

to lean forward because see you can be like well my legs back now, but if you're

leaning forward, again you're taking away from that stretch, so keep your upper

body nice and upright and just pull backwards. again you don't have to pull

up as high as I do. I stretch every day, so I'm pretty flexible. so if you can

only go to there that's okay, you just go until you feel a comfortable stretch.

with that you can also add in a little bit more pushing back to get the hip

flexors as well if you want. so if I'm stretching here and I pulled

that knee back just a little bit more, I'm going to get those hip flexors

stretching a little bit as well. so if you really want to get kind of a

combination stretch, you can do that because that's a great area to stretch

out if you're sitting, no falling, if you're sitting a lot throughout the day

because those muscles are in a shortened position. so if you pull it back just a

little bit, you're gonna get a combination stretch which is really good

as well. there's a whole bunch of different ways to stretch out your quad,

you can do it lying down, you can do it lying on your side, on your stomach, you

can use a strap to stretch it out, but if you're at work and you don't really have

equipment, this is the best way to stretch it out, and it's pretty easy to

do especially if you work at a desk and you don't get to move a lot because you

can just stand up at your desk. you don't have to go anywhere to stretch out. and

so this is a good way just to keep those muscles moving especially if you don't

get to move your legs throughout the day. because you don't want to get blood

clots or DVT or anything like that. stretching out your legs is a great way

to prevent all of that. so again just moving out stretching it out a little

bit, getting that break in too, and then we've

got one more on each side. so with the quad stretch, you should feel it right

through here. some people feel it a little bit more in their knee, that could

be because maybe that joint is tight as well. so if you're feeling it more in

your knee versus in that quad muscle belly area, again maybe you can't go as

high but try and bring that leg back just a little bit and that will should

help get that muscle versus that knee joint because it's all connected. and

since it's all connected, if it's tight through here, sometimes your knee is

going to be very tight as well, so if you feel like your knee is hurting and

you're having a lot of pain through there when you're stretching, then go

ahead and hold off because if you're having pain when you're stretching and

there might be something else going on, and you should check in

with your doctor or your physical therapist because it might not be just

tight muscles, there might actually something going on in there,

and you really want to find out what's going on. so it shouldn't be painful. you

should just feel tension with the stretch out your stretching through it.

so there you have it. those where you're standing quad stretches. remember this is

a part of my office stretching series, real time stretches from head to toe, so

if you want to check out some more of those, make sure you click on the link up

here. and if you would like to support my channel

find out how by clicking on the link up here. and don't forget to subscribe by

clicking down here. and remember be safe (don't fall over when you're stretching),

have fun, and I hope you feel better soon.