How to relax rectus femoris at home

The rectus femoris is a shallow muscle in the middle of the anterior thigh. Speaking of the rectus femoris, it has many functions, mainly extending the knee joint and flexing the thigh. Of course, there are many ways to relax the rectus femoris. So, how to relax the rectus femoris at home? Let’s take a look together.

1. Turn the body right, close the legs together, raise your head, straighten your chest, and put your abdomen naturally, and your hands hang naturally on both sides of the body.

2. Move the center of gravity to the right leg, bend the left knee, hold your left ankle with your left hand, try to get our calf close to the thigh, and your knees perpendicular to the ground.

3. You can hold your right hand at the same time, flex your elbows, and stretch the front muscles on the left thigh back to reach your maximum limit. Limit, keep for 10~15 seconds.

　　4. Relax, reduce the body side with both hands, restore the right foot, shake and relax, and then change legs.

　　Kneeling position stretch

　　1. Start with both hands and knees, lift one leg off the ground, and grab the foot with your hands.

　　2. Grab the foot or ankles with your hands, keep your knees completely bent, stretch the quadriceps and hip flexors.

　　3. Stretch your hips and push them hard to the ground. Keep for 10 to 20 seconds, then change the other leg to repeat the above movement.

　　Sitting position stretch

　　1. Sit on the floor, stretch your legs forward, keep your upper body straight, and place your hands on both sides of your body.

　　2. Bend your right leg and turn it to the The sole of the right foot is attached to the inner side of the left thigh.

3. Try to stretch the left foot forward as much as possible, bend the left toe inward, and experience the stretching feeling of the inner side of the legs.

4. Slowly lean back until the elbows support the ground, hold the empty fist with both hands, with the heart of the fist facing up, and eyes look at the sky for 10-15 seconds.

5. Return to the starting position, bend the left leg, and stick the sole of the left foot to the inner side of the right thigh. The body slowly turns to the right, support the right hand behind the hips, and support the left hand on the pad surface outside the right thigh, relax the whole body after 5 to 8 seconds.

1. The stretcher takes a standing position and use a fixed object to help stabilize, flex the left knee and make the heel close to the hips. Grasp the left leg or foot with your left hand to keep your waist straight , and then carefully make the heel close to the middle of the hip instead of the outside, otherwise it will be drawn to the knee ligament.

2. Starting from this starting position, try to straighten your left leg against your resistance, and contract the quadriceps in a time length for 6 seconds. After contracting is equal length, relax and inhale. When exhaling, put the heel as close to the hip as possible.

3. If your flexibility is improved, you will find that the heel is easy to be close to the hip. If this is the case, the posture of stretching the thighs should be in a more vertical position. At this time, the apex of the knee points to the ground, keep the waist straight during the whole process to avoid overextending the lumbar spine.

4. Repeat the above movement 2 to 3 times.

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