The Assisted Prone Rectus Femoris Stretch is a stretching exercise that targets the quadriceps and hip flexors. This stretch can help improve flexibility in the front of the thighs and hips.
How to perform
Step by step instructions:1. Begin by lying face down on a comfortable surface, such as a mat or the floor. Keep your legs straight and extend them behind you.
2. Have a partner or use a strap or resistance band to assist you in this stretch. Your partner should stand behind you and gently hold your ankles.
3. Bend your right knee and bring your foot towards your buttocks. Your partner can gently pull on your ankle to help increase the stretch in your thigh.
4. Hold this position for 20-30 seconds, focusing on relaxing the muscles in your thigh. You should feel a stretch in the front of your thigh and hip.
5. Slowly release the stretch by straightening your leg back out behind you. Repeat the stretch on the other leg, bending your left knee and bringing your foot towards your buttocks.
6. Hold this position for 20-30 seconds, again focusing on relaxing the muscles in your thigh.
7. Repeat the stretch on both legs for 2-3 sets, gradually increasing the intensity of the stretch with each repetition.
8. Remember to breathe deeply and relax into the stretch, avoiding any sharp or intense pain. Listen to your body and only stretch to a comfortable level of intensity.
Equipment required
Assisted
Assisted equipment includes machines and devices designed to support the body during exercises, helping to stabilize movements and reduce the risk of injury. These equipment are commonly used in strength training to target specific muscle groups, promote proper form, and enable individuals to perform exercises safely and effectively. Assisted equipment can vary from resistance machines to balance tools, providing assistance in a wide range of exercises such as weightlifting, rehabilitation, and functional training.