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Old 02-12-12, 10:39 PM  
Rachel*Jacobs
 
Join Date: May 2003
Is there a stretch alternative for this quad stretch?

I was wondering what would be a good stretch alternative to the stretch when you reach behind you & grab your foot & pull it towards your butt?

I am 67 yrs. old & feel like the tin man that needs oil, LOL When I reach to grab my foot, I can't even come close to even touching even my heal

So what is another good alternative stretch?

Thanks!
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Old 02-12-12, 10:57 PM  
Karen Beckwith
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Quote:
Originally Posted by Rachel*Jacobs View Post
I was wondering what would be a good stretch alternative to the stretch when you reach behind you & grab your foot & pull it towards your butt?

I am 67 yrs. old & feel like the tin man that needs oil, LOL When I reach to grab my foot, I can't even come close to even touching even my heal

So what is another good alternative stretch?

Thanks!
Are you standing, or on the floor on your side when you do the stretch? When I first read your post, I thought you were standing but re-reading it made me realize you don't say. If you're standing, the same stretch on the floor on your side might be easier. If you're already doing it on the floor, another quad stretch is the kneeling quad stretch:

http://www.youtube.com/watch?v=Egz8esC8u6w
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Old 02-12-12, 11:37 PM  
Helen
 
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Here's a couple from exrx.net
standing using a bench
this one can be done between a chair & table, hold the table in front for balance, with foot on chair behind you
standing using a towel or strap this one addresses not being able to reach your foot
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Old 02-13-12, 07:10 AM  
Lucky Star
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Jillian Michaels does an easier standing one (for me anyway). Reach the opposite arm behind you towards the leg you're stretching. Bend forward as much as you need to make grabbing that ankle easier, then straighten to stretch as you're able. (Hold on to a wall or support with the other hand if/as needed.) I find it more comfortable, much less awkward yet still get a good stretch.
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Old 02-13-12, 04:53 PM  
Peggy T
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Try doing the same thing, but lying on your side in bed or on the floor; it should be easier to grab your foot. Or use a towel to grab your foot.
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Old 02-14-12, 01:31 PM  
Hej
 
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Can you kneel on carpet or a cushion? Try kneeling and put your hands on the floor for support. Ease yourself back gently until you feel a stretch.
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Old 02-14-12, 01:48 PM  
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Here is my favorite quad stretch:
- lay on your back with your knees bent & feet on the floor
- lower your right knee down to the floor as you slide your right foot under your left knee and close to your left buttock
- you may need to hold on to the right foot with your left hand to keep it close to your butt
- you can intensify the stretch if you like by placing your left foot on your right knee to gently press it closer to the floor or you can pull your left knee into your chest to bring the intensity more into the hip flexors
- repeat on the other side

Hope that makes sense. I often use this as a yin yoga pose and hold it for several minutes as my quads can get quite tight.
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Old 02-15-12, 02:10 AM  
StrongFree&Happy
 
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I have been focussing so much on my hamstring flexibility that my quads have inadvertantly become quite tight. I am now really conscious of balancing my flexibility and i love finding new stretches! A couple of my fave quad stretches:
-Stand with your back to a chair and place your foot on the seat of the chair behind you, squat down or hop out until you feel the stretch.
-On the floor, sit back on your heels, place your hands behind you for support and lift up your pelvis until you feel the stretch.
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Old 02-15-12, 09:50 AM  
yogapam
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-On the floor, sit back on your heels, place your hands behind you for support and lift up your pelvis until you feel the stretch.
I like this one too, great quad stretch and a bonus chest stretch.
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Old 02-15-12, 05:46 PM  
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I just found this one lately (can't remember if it was a book or a DVD, but it was for safe exercise): lie face down, then bend your legs at a 90-degree angle. Push up through your upper body (like doing an upward dog) while keeping the knees bent. This stretches the quads and hip flexors without putting undue stress on the knees. Just be sure to lift up and out, so you don't pinch the lower back.
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