Release the Chair Shape
Thigh Muscle Stretch "Release the Chair Shape" (Side Lying Quadriceps Opening)
This Thigh Muscle Stretch video demonstrates how to release the four long muscles on the front of the thigh (aka the quadriceps). When quads and hip flexors are tight they pull on the front side of the pelvis, effecting posture and contributing to back, hip, and knee injuries. It is important to hold this stretch for a good length of time while you breath slowly and deeply.
This technique is called quad stretching while sideline. So if the standing version or the kneeling version is difficult for you, this would be like the most gentle approach to stretching your quads.
So you’re going to come down into a sideline position. I would suggest that you keep your head down on your shoulder or a pillow as opposed to having your head propped up. That way your spine is in good alignment.
Take your top hand, reach for your top ankle. If your bottom leg is straight, you might feel like you’re going to roll. So keep your bottom knee bent to keep you from falling over. Just like the standing version, bring your knee in line with your hip and draw your heel to your bottom.
Focus on your breath. Concentrate on tipping the pubic bone forward, which is the same thing we did standing. Keep the breath smooth and hold this stretch for 30 seconds or maybe even longer. Remember to do both sides.
And if you feel pain in your knee, back off, readjust the pelvic position and try again. But don’t ignore pain in your knee.
