Chapter 3 Stretches: Hip Flexors & Quadriceps

Chapter Three Hip Flexors & Quadriceps

Reformer Stretches

Mat Stretches

The Standing Lunge

Foam Roller Hamstring Glute

The Lunge 2.0

Kneeling Quadriceps Box

Hip Flexors, “The Classic!”

Kneeling Hip Flexors

Hip Flexor Advanced

Lying Quadricep

The Lunge 3.0 with Rec Fem and Quads

Lying Quadricep Variation

Thigh Stretch

Standing Quadricep

Godzilla

Floor Godzilla Lunge Pose Lunge Pose Variation

Chapter Three Hip Flexors & Quadriceps

About this Chapter

There are 11 muscles that can act to flex the hip

Part B of this chapter includes the Quadriceps.

joint. All of them pull at slightly different angles on

Remember that only the Rectus Femoris crosses

the leg bone or femur. As a consequence, you need

the hip joint, so only it will be stretched in part A,

to stretch the thigh and pelvis at different angles.

where the hip joint is in extension without much knee

Many of the stretches in this chapter have variations

flexion. In part B, when the knee is flexed as well,

for this reason.

the other quadriceps will stretch also.

Experiment with them all to start with. You may find,

The hip flexors and Rectus Femoris exert a strong

as you did with the hamstrings, that some stretches

anterior pull on the pelvis affecting its placement,

and variations yield strong sensations while others

with repercussions through the entire spinal column.

feel “nah, not much”. That is entirely normal. Your

For more detail on this, refer to “Innovations in

body is its past; a precise representation of how

Pilates, Therapeutic Muscle stretching on the Pilates

you have used it. As a consequence, it will never be

Reformer”, and the online workshops on our website.

entirely symmetrical.

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Part A Hip Flexors Without Quadriceps

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The Standing Lunge • Standard: Beginner • Spring Tension: Light-Medium • Muscle Emphasis: Illiopsoas, rectus femoris, secondary-underside of front leg-hamstrings, gluteus maximus, adductor magnus

A

A. How to stretch Press carriage away, bend front knee and lower hips maximally. Use arms to support body weight. Ensure hips stay square to line of legs.

A. How to contract Press back foot and knee down into carriage, and front foot.

B

B & C. How to restretch Lower hips further.

Tilt pelvis toward posterior tilt.

Lift rear knee without lifting hips (Photo C).

Contract abdominals.

C

What to watch out for: • Low back extension.

• Hips not lowering in beginning position.

• Angle at front knee too narrow – keep foot in front of knee, not underneath it, lifting hips along with lifting rear knee.

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Variation One & Two 1

Variation One Open hips to expose the inside of the rear leg, the entire adductor group. Explore slowly.

2

Variation Two Follow the instructions above, but stand inside the reformer as pictured. You may find that this version allows the arms to support you better. The more of your body weight you can support with your arms, the more that your hip muscles will be able to relax.

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Variation Three “Over-rotate� the pelvis to shift the stretch to the outside of the pelvic girdle. The focus will now be on the tensor fascia lata and anterior portions of gluteus medius and minimus.

A & B. How to stretch

A

Follow the same set-up as above, but change the initial foot position.

Stand inside the reformer and place the right rear foot on the left shoulder rest. The legs will be in the same line, rather than parallel as in the above stretch.

Lower hips maximally.

Straighten rear leg by contracting quads (Photo B).

B

C

C. How to stretch Rotate the right side of the pelvis and trunk toward the foot bar as much as you can.

Contract the abdominals by drawing the navel toward the spine.

Tuck the tail bone under.

Once you find the stretch, hold for 90 seconds. Explore subtle shifts too.

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The Lunge 2.0 • Standard: Intermediate & Advanced • Spring Tension: Light - Medium • Muscle Emphasis: - Illiopsoas, rectus femoris, secondary- underside of front leg-hamstrings, gluteus maximus, adductor magnus A

A. How to stretch Press carriage away, bend front knee to just over 90 degrees.

Lower hips maximally.

Press back leg away while maintaining angle at front leg.

Arms inside front leg.

Lift chest to engage lats.

B

B. How to contract Press back foot and knee down into carriage.

Press front foot into reformer.

C. How to restretch

C

Lower hips further. Lift rear knee without lifting hips. Move hands for more support if required.

What to watch out for: • Low back extension.

• Hips not lowering in beginning position.

• Angle at front knee too narrow.

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The Lunge 2.0 is a strong stretch for the rectus femoris and adductor magnus seen below.

Psoas major can also be seen.

Keeping the back straight by lifting the chest will engage the latissimus dorsi. This will tension the thoracolumbar fascia and support the lower back region.

See Chapter One for Thoraco-Lumbar fascia images.

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Rectus femoris attaches from two points just under the front tip of the pelvis known as the ASIS. The psoas major can be seen attaching to the front of the lumbar vertebra. It joins with the illiacus and then wraps around to insert onto the lessor trochantor of the femur.

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A portion of gluteus maximus inserts onto the leg bone or femur. As a result, when the leg is strongly flexed like this it will stretch.

The adductor magnus once crossed the knee joint. Over time, its tendon became the lateral knee ligament.

A portion of it will also stretch in this position.

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Hip Flexors, “The Classic”!

• Standard: Intermediate to Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Illiopsoas, rectus femoris, adductor longus, pectineus, Secondary- underside of front leg-hamstrings, gluteus maximus, adductor magnus

A

A. How to stretch Press carriage away and ensure front hip bones are level horizontally.

Tighten abdominal (ASIS) and gluteus maximus muscles and tuck tail under to achieve posterior tilt.

Once achieved, lower hips maximally.

B

A & B. How to contract Press back foot and knee down into carriage.

B. How to restretch Lower hips further. Press arms down into foot bar to engage abdominals.

What to watch out for: • Low back extension • Loss of posterior tilt.

• Thoracic flexion.

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The primary hip flexor is illiopsoas. As you tilt the pelvis posteriorly, its origins on the lumbar spine and inside the pelvis move away from its insertions on the femur, helping to create the stretch.

The quadriceps muscles will move the carriage away. By contracting them, the muscles on the underside of the front leg, hamstrings and addcutor magnus, will be inhibited via a process called reciprocal inhibition. This enables them to stretch more deeply.

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This image shows the outside/lateral hip flexors: gluteus medius, gluteus minimus and tensor fascia lata. The anterior fibres of the abductors – medius and minimus – are synergists for hip flexion.

You can also see rectus femoris.

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Variations Rotate hip that is stretching toward foot bar to stretch tensor fascia lata and anterior fibres of gluteus minimus and medius.

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Hip Flexor Advanced • Standard: Advanced • Spring Tension: Medium • Muscle Emphasis: All hip flexors and abdominal muscles on same side, glutues maximus, hamstrings and adductor magnus of front leg

A

A. How to stretch Place front foot on bar and rear leg against shoulder rest. Lift chest.

Square hips to line of legs.

Move carriage away to achieve 90 degree angle at front knee and lower hips maximally. Press back leg away.

A. How to contract B Press front foot down into bar.

Press rear knee and foot down into carriage.

B. How to restretch Maintain 90 degree joint angle at front leg. Press rear leg away and lower hips as much as possible.

Lift chest and lean backwards.

Take deep abdominal breaths to expand abdominal cavity.

C

C. Variation Rotate chest and hip toward left maximally to effect rear hip flexors.

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Part B Hip Flexors & Quadriceps

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The Lunge 3.0 with Rec Fem & Quads • Standard: Intermediate to Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Illiopsoas, rectus femoris, quadriceps, secondary- underside of front leg-hamstrings, gluteus maximus, adductor magnus

A

A. How to stretch Press carriage away, bend front knee to just over 90 degrees. Lower hips maximally. Press back leg away while maintaining angle at front leg.

Place hands inside front leg.

Lift back foot slowly toward bottom.

Partner to press on pelvis to keep hips low.

B

B. How to contract Press back foot away from bottom. Press back knee down into carriage. Press front foot into reformer.

C. How to restretch Lower hips further.

Take rear foot toward bottom.

What to watch out for: • Hips not lowering in beginning position.

• Angle at front knee too narrow.

• Leaning hips backward.

C

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Thigh Stretch • Standard: Any • Spring Tension: Heavy • Muscle Emphasis: Rectus femoris, quadriceps, tibialis anterior, toe extensors

A

A. How to stretch Hold straps and sit onto heels.

Tilt pelvis posteriorly.

Lean back and maintain posterior tilt.

Partner (if you have one) to press onto knees.

B

B. How to contract Press back feet and toes into carriage. Press shins down into carriage.

C. How to restretch Maintain pelvic tilt and lean further back.

Contract abdominal muscles

What to watch out for: • Low back extension.

• Legs moving apart (abducting).

• Knees lifting.

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C

The rectus abdominus tilts the pelvis backwards/ posteriorly if contracted. Because the rectus femoris attaches to the pelvis, this action will deepen the stretch in this muscle.

The erector spinae may also feel a stretch because the spine is strongly flexed. Note the large size of the quadriceps muscles, the adductor muscles and the illiacus originating inside the pelvic bowl.

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As you lean further back (if your quadriceps muscles allow it), your shoulder blades will move apart. This is called protraction or abduction.

The upper and middle trapezius muscles will stretch when this occurs.

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Godzilla • Standard: Intermediate to Advanced • Spring Tension: Light - Medium • Muscle Emphasis: Rectus femoris, quadriceps, tibialis anterior, toe extensors

A. How to stretch

A

Hold rear foot and place shin against shoulder rest. Tilt pelvis posteriorly. Square hips to line of leg.

Pull rear foot toward bottom.

A. How to contract Press back foot and toes into hand.

Press rear knee down into carriage.

B

B & C. How to restretch Maintain pelvic tilt and pull foot toward bottom. Lower hips by bending front leg.

C

What to watch out for: • Low back extension.

• Foot moving away from bottom as hips are lowered.

• Hips remaining square.

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The Hip Flexors and Quadriceps Chapter 3

Chapter 3 – Muscle Chart Hip

Knee

20 Foam Roller Hamstrings Glute HOW TO STRETCH: Photo A - Lift hips from lying position and place roller under sacrum - Clasp thigh and pull towards chest - Partner places hands as pictured and leans onto both legs HOW TO CONTRACT: Photo A - Press both legs into partner’s hands

A

HOW TO RESTRETCH: Photo B - Shift grip onto ankle and open out knee joint to point of tension - Person being stretched holds top thigh onto chest

B

Major muscles stretched Iliopsoas Hamstring Adductors magnus Gluteus maximus TFL Rectus femoris

Part B

Innovations stretches

21 Kneeling Quadriceps Box HOW TO STRETCH: Photo A - Sit in front of secure box with elbows bent - Shift weight onto arms - Sit onto heels

Part B

Innovations stretches

C

A

HOW TO CONTRACT: Photo B - Roll pelvis posteriorly - Bend elbows as required to point of tension - Keep knees on floor - Keep legs parallel - Press shins and feet into floor

Photo D - Partner to press on thighs and keep legs aligned - To contract further, press thighs up into partner’s hands

D

B

HOW TO RESTRETCH: Photo C - Tilt pelvis further and drop slowly onto elbows if possible - Tighten and scoop abdominals to prevent lumbar extension/arching

Major muscles stretched Quadriceps Rectus femoris Tibialis anterior

Photo E - Partner places toes onto knees to anchor thighs to floor - To restretch, roll pelvis further posteriorly and lean away from partner

E

22 Kneeling Hip Flexors HOW TO STRETCH: Photo A - Kneel next to box, front foot in front of knee - Keep spine vertical and tilt pelvis backwards - Tighten abdominal muscles - Lean hips forwards towards floor

Part B

Innovations stretches C

A

PARTNER VARIATION: Photo D - Partner aligns pelvis horizontally - Partner presses pelvis towards front foot

D HOW TO CONTRACT: Photo B - Press back knee into floor as if trying to swing the leg forward

B

Major muscles stretched Iliopsoas Pectineus TFL

HOW TO RESTRETCH: Photo C - Tuck pelvis further and tighten abdominal muscles - Press arm down into opposite knee - Lean hips forwards towards front foot

23 Lying Quadricep

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Lie as pictured, place strap across foot - Tighten abdominal muscles and press pubic bone into floor - Pull foot towards bottom HOW TO CONTRACT: Photo A - Press foot away from bottom

A

HOW TO RESTRETCH: Photo B - Tighten abdominal muscles again - Pull foot towards bottom

B

Major muscles stretched Rectus femoris Quadriceps

23 Lying Quadricep Variation Photo C - Partner takes foot towards bottom - Partner takes toes towards bottom

C

Part B

Innovations stretches

Photo F - Partner takes thigh towards midline of body to emphasise lateral quad

F

Photo D - Partner lifts thigh - Partner keeps heel on bottom

D

Major muscles stretched Rectus femoris Iliopsoas Quadriceps Tibialis anterior

Photo E - Partner takes thigh away from midline (abduction)

E

24 Standing Quadricep HOW TO STRETCH: Photo A - Stand as pictured and tighten abdominal muscles to prevent lower back arch (extension) - Lean bottom back towards foot

Part B

Innovations stretches C

HOW TO CONTRACT: Photo A - Press foot back into box

A

PARTNER: Photo D - Partner pulls thigh back towards box and away from midline of body

D

HOW TO RESTRETCH: Photo B - Tighten abdominal muscles - Lean bottom back towards foot - Keep legs parallel

B

Major muscles stretched Rectus femoris Iliopsoas Quadriceps

PARTNER: Photo C - Partner pulls thigh towards box and towards midline of body (adduction) - Stretchee lifts arm and leans torso towards partner

25 Floor Godzilla HOW TO STRETCH: Photo A - Take position as pictured, keeping pelvis neutral - Pull foot towards bottom - Keep hips square to line of legs HOW TO CONTRACT: Photo A - Press foot away from bottom

Part B

Innovations stretches

PARTNER VARIATION: Photo C - Partner presses heel towards bottom and hips towards floor - Partner keeps hips square

C

A

HOW TO RESTRETCH: Photo B - Pull foot towards bottom - Lean hips towards floor - Keep spine vertical and pelvis neutral

B

Major muscles stretched Rectus femoris Iliopsoas Quadriceps

26 Lunge Pose HOW TO STRETCH: Photo A - Kneel as pictured, keeping arms inside of front foot - Keep spine straight - Take rear leg back as far as possible - Keep front knee open at about 100° angle - Sink hips towards floor

Part B

Innovations stretches

PARTNER ASSIST: Photo C - Partner presses down onto sacrum and rear of hip joint - Partner lifts leg by pulling thigh up into straight leg position

C

HOW TO CONTRACT: Photo A - Press both feet down into floor (do not move)

A

HOW TO RESTRETCH: Photo B - Lean hips closer to floor, OR for more effect lift rear knee from floor (do not allow hips to lift)

B

Major muscles stretched Rectus femoris Iliopsoas Adductors magnus Gluteus maximus

26 Lunge Pose Variation

Part B

Innovations stretches

HOW TO STRETCH: Photo D - Lower yourself onto elbows - Keep spine straight as possible HOW TO CONTRACT: Photo D - Press rear foot into floor

D

HOW TO RESTRETCH: Photo E - Keep rear leg straight - Twist spine and pelvis away from rear leg, towards front leg - Keep hips low to floor

E

Major muscles stretched

TFL Anterior portion of gluteus minimus and medius Iliopsoas