H U N T E R D O N
ORTHOPEDIC
INSTITUTE
P.A.
L IV E L IF E B E T T E R
www.hunterdonortho.com
Stretching Techniques
The Quadriceps Muscle
Michael E. Pollack, M.D.
Orthopedic Consultant
Hunterdon County High Schools
Board Certified,
Orthopedic Sports Medicine
Robert C. More, M.D.
Clinical Assistant Professor
New Jersey Medical School
Orthopedic Consultant
Hunterdon County High Schools
Board Certified,
Orthopedic Sports Medicine
P.M. Collalto, MD.
R.C. More, M.D.
J.E. Decker, M.D.
J.M. Tareco, M.D.
M.E. Pollack, M.D.
P. J. Glassner, M.D.
T.A. St. John, M.D.
Patient Infor mation Series
Principles of Stretching
A. The Three T’s
1. Temperature: Stretch after warming your muscles up to an elevated temperature. It is much more
effective to stretch at the END of a workout rather than before.
2. Tension: Stretch muscles under LOW tension. Stretching vigorously can injure muscles rather than
helping them.
3. Time: Hold the stretch for a long time (at least 30 seconds for each muscle group).
DO NOT BOUNCE when stretching.
B. Stretch after every time you play sports or work out. If you only engage in athletic activity sporadically,
you should still try to stretch at least three times per week for maximum benefit, remembering to do a
warm-up before each stretching session.
C. When stretching, try to relax your body and concentrate mentally on the area being stretched.
D. Stretch by how you feel and not by how far you can go. The actual amount you can stretch varies day to
day.
Two basic techniques for stretching the quadriceps...
While standing, hold the right foot with the left hand and gently pull the heel toward
your buttocks; hold for 30 seconds, then release. Repeat the opposite side.
Stretching the quadriceps as part of the
“hurdler’s stretch.”
Try to keep the foot pointing straight back by
flexing the ankle. If ankle stiffness prevents this,
then move the foot to the side to lessen tension on
the ankle. Do not let the foot rotate outward too
far, because this puts excessive stress on the knee.
Current 2-12