Scott, our  Remedial Massage Therapist at Errol Street Chiropractic Centre in North Melbourne is going through some simple stretches that can be done for the hamstrings and quads.

The quadriceps muscles cross over the hip joint and the hamstrings attach into the pelvis and as such when they get tight can pull on the pelvis and cause it to rotate anteriorly or posteriorly. The stretches will be especially useful for runners and athletes. The 3 stretches are:

  1. Quadriceps stretch: This stretch is done while standing, to begin you will need to bend the knee and grab onto your ankle bring your heel towards your bum. Making sure the to keep your hips level. Hold for 30 seconds
  2. Hamstring stretch: to do this 6 while standing you place one foot with a straight leg(without locking the knee) on to an object such as; a chair or a table. Then you need to hinge from the hips towards your foot until you feel a light stretch. Hold for 30 seconds each side.
  3. Towel stretch, Hamstring: This stretch is done while lying on your back. Grab a towel or a Theraband and wrap it below he back of the knee and use it to bring the leg straight up until you feel a light stretch in the back of the leg. Hold for 30 seconds each side.

PLEASE NOTE: As with all stretches these shouldn’t cause any pain, and if you’re feeling pain you should stop stretching immediately.