Research Corner - Q&A Quad Stretch - Which Way is Right by Annette Lang | Date Released : 06 Jan 2002 0 comments Print Close Question Is it wrong to stretch the quadriceps by holding on to your foot with the opposite hand. I find this to be an effective stretch and easier on my knees and often teach my clients to use this method if they have difficulty taking hold of their foot. However one of my colleagues feels that this is wrong and that the only correct way to stretch the quads is to hold the foot with hand of the same side. Your opinion please. Answer When you hold the thigh with the opposite hand you probably externally rotate the thigh and that is why you may feel a different, or deeper stretch. This is not problematic on the knee unless there are other issues. Always stretch in pain free ranges. Also, if you feel a deeper stretch while the thigh is externally rotated, it may be because you may feel the iliopsoas stretching as well. As far as being "wrong", the muscles of the body do not work in straight lines, so stretching with some rotation is not a bad thing. Remember to get the most effective stretch for the quads, you need to stretch at the hip as well, pulling the thigh back to stretch the rectus femoris at the hip as well as the knee. You may also feel less stress on the knee when you deliberately try to stretch at the hip as well. Back to top About the author: Annette Lang Annette Lang has been in the health and fitness industry since 1983, working in sales, education, management and personal training. She is one of the most sought-after presenters at health and fitness conferences in the US and abroad. She speaks on a variety of topics related to the education of fitness professionals, contributing to the integrity of the personal training business within health clubs. The conference groups include: Perform Better, The American College of Sports Medicine (ACSM), American Fitness Professionals and Associates (AFPA), the National Academy of Sports Medicine (NASM), International Health and Racquet Sports Association (IHRSA), Club Industry, Towne Sports International (TSI) Summit, Reebok International, Sara’s City Workouts and more. In 2005, Annette presented at international conferences in Moscow and Portugal. Annette is a Reebok University Master Trainer and helped develop Reebok Reactive Neuromuscular Training (RNT), Reebok Core Training, Reebok One to One Flexibility Training and Reebok Deck Training. She presents for Free Motion Fitness exercise equipment and is one of the original authors for www.PTontheNET.com. Annette was on the original team of the Equinox Fitness Training Institute, developing and teaching the nationally recognized education program for Equinox personal trainers. Annette teaches at numerous health clubs on a regular basis, some of her programs being a standard component of the facilities’ education process. The clubs include Equinox, Crunch/Bally, Wellbridge, NY Health & Racquet and many private facilities. Trainers enjoy Annette’s practical way of teaching, making concepts easy to understand and relating topics to real life training on the gym floor. Annette works as a private trainer in New York City. 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