Standing Quad stretch w/club exercise : How to do, Benefits, Side Effects, Uses, Precautions

Standing Quad stretch w/club : How to do, Benefits, Side Effects, Uses, Precautions ( Standing Quad stretch w/club )

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Name of exercise  Stretch Quads stand w/club
Other names of exercise Standing Quad stretch w/club
Description of exercise The Standing Quad stretch with a club is a simple yet effective exercise that targets the muscles in the front of your thigh, known as the quadriceps. To perform this exercise, stand with your feet shoulder-width apart and hold a club or any long object in your left hand. Bend your right knee and bring your right foot towards your buttocks, using your right hand to hold onto your foot. Hold this position for a few seconds, feeling a stretch in your quadriceps. Repeat on the other side. This exercise helps improve flexibility and range of motion in your quadriceps, making it beneficial for activities such as running, hiking, and cycling.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand holding club in front of body for support as shown.
  • Bend knee and grab ankle.
  • Pull ankle towards buttocks until a gentle stretch is felt on front of thigh.
  • Lower and repeat with other leg.

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    Video Tutorial

    EX3624/YTB/Link

     

    Body Part Knee
    Type of Muscles Quadriceps
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Abduction

    Benefits of exercise

    EX3624/T1(ME/1)

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Strengthened quadriceps muscles
  • Improved balance and stability
  • Improved posture
  • Enhanced athletic performance
  • Increased blood flow to muscles
  • Improved coordination
  • Reduced muscle tension

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Standing Quad Stretch with Club exercise should be avoided if you have any current or previous injuries to your knees, hips, or lower back. This exercise puts a lot of strain on these areas and could worsen any existing issues. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it could put too much pressure on your abdominal muscles. If you experience any pain or discomfort while performing this exercise, stop immediately and consult with a medical professional. It is always important to listen to your body and modify or avoid exercises that may cause harm.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the exercise.
  • Use a sturdy and balanced club for support.
  • Keep the standing leg straight and firmly planted on the ground.
  • Engage the core muscles to maintain balance.
  • Do not overstretch the quadriceps muscles.
  • Avoid jerky movements or bouncing while stretching.
  • Breathe deeply and evenly throughout the exercise.
  • Stop immediately if you feel any pain or discomfort.
  • Do not lock the standing knee.
  • Gradually increase the duration and intensity of the stretch over time.

    • Helpful in Diseases

  • Arthritis
  • Fibromyalgia
  • Plantar fasciitis
  • Sciatica
  • IT band syndrome
  • Patellofemoral pain syndrome
  • Shin splints
  • Tendinitis
  • Bursitis
  • Osteoporosis

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    EX3624/FAQ/1

     

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