Prone Quadriceps Stretch or Half Frog Pose

Many people who try to restore balance to their hips neglect this crucial pose.

Why must you stretch your quadriceps to get rid of hip pain?

Your hips have six ranges of motion.

If you stretch only some of those ranges of motion and not all, you may be unknowingly causing yourself further pain and discomfort.

Your hip joint needs healthy range of motion in all six directions, including through the quadriceps and hip flexors.

Here’s how to do this pose:

Step One. Lie on your stomach.

Step Two. Bend your left knee. Reach your left hand behind you and grab your ankle. Pull your left heel towards your buttocks. Hold the pose 60 seconds before switching to the other side.

A few pointers:

1. If you feel very tight, use a yoga strap. Make a loop in the yoga belt and put the loop on your ankle. Then grab hold of the tail end of your strap and gently pull your heel towards your buttocks.
2. I prefer to teach this stretching lying down in order to maintain balance in the four muscles that make up your quadriceps. Many people inadvertently create knee pain for themselves by performing this stretch incorrectly. You will want to maintain alignment in all four muscles, and the easiest way to do that is by lying down as opposed to lying on your side.
3. Pay attention to your knee. If your knee hurts, you are probably not stretching all four muscles of quadriceps in alignment.
4. Keep your knee in line with your buttocks. Avoid torquing your knee.
5. Find the place where the pose feels interesting but not excruciating.
6. If you feel comfortable in the pose, bring your opposite arm in front of you and lift your upper body off the ground into a gentle backbend.
7. Notice if one side feels tighter. If so, hold the tighter side longer every day as you practice until your muscles feel balanced.

Want to learn how to learn how to bring balance and harmony back to your body? Set up an appointment with me today by calling 678-612-8816 or emailing catherine@catherinecarrigan.com. We can work either in person or via Skype. You will receive a postural analysis to learn why your body hurts and what you can do to make yourself feel better.