Speaking of the vastus lateralis, some people are still unfamiliar with it. In fact, the vastus lateralis is one of the muscles of the thigh, but many people don’t know how to stretch the vastus lateralis. In fact, it can be stretched with one leg while standing or sitting. , side lying stretching and other stretching methods. So, what are the methods for stretching the vastus lateralis? Let’s take a look next.
Single leg standing stretch
1. Turn your body to the right, put your legs together, raise your head, raise your chest, draw in your abdomen, and let 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 the left ankle with the left hand, and try to bring our calf as close to the thigh as possible, with the knee perpendicular to the ground;
3. You can hold your left ankle with your right hand at the same time, bend your elbows, and stretch the muscles on the front of your left thigh backward to your maximum limit, and hold for 10 to 15 seconds;
4. Relax, return your hands to your sides, return your right foot, shake and relax, and then switch legs.
Kneeling stretching
1. Starting from your hands and knees, lift one leg off the ground and grab the foot with your hand.
2. Grasp your feet or ankles with your hands, keep your knees fully bent, and stretch your quadriceps and hip flexors.
3. Extend your hips and push hard into the ground. Hold for 10 to 20 seconds, then repeat with the other leg.
Sitting and stretching
1. Sit on the floor, bend your right leg, and place your right heel on the outside of your right hip. Then bend your left foot and bring the sole of your left foot close to the inner side of your right thigh. (When doing this action, the left leg can also be straightened forward.)
2. Stretch your feet backward, straighten your feet, and bend your ankles. If your ankles are too tight, simply extend your feet back slightly to relieve the tension in your ankles.
3. Slowly lean your body backward until you can feel a relaxed stretch. Use your hands to support your body and maintain balance. Hold this easy stretch for 5-15 seconds.
4. Then slowly relax, switch sides, and stretch the left thigh in the same way.
Side lying stretching
1. To start, lie on the right side of your body on the ground, bend your right knee at a 90-degree angle and relax it on the ground in front of you (this will help stabilize your trunk).
2. Bend your left knee behind you and hold your left foot with your left hand. Stretch your hip flexors, press your left hip forward, and push your left foot back into your hands. Repeat the above actions on the other side.
Standing high stretch
1. Start by standing 60 to 90 centimeters in front of a bench or step.
2. Lift one leg backward and place the instep or the metatarsal of the forefoot on the step, depending on which method is more comfortable for you.
3. Keep your supporting knee slightly bent and avoid extending this knee past your toes. Then repeat the above actions on the other side.
Supine stretching
1. Lie on a flat chair or step with one leg and one arm dangling to one side.
2. Bend your knees and grasp the tops of your feet. Be careful not to arch your lower back as you perform this movement.
3. Keep the spine neutral from your belly button, press your feet down into your hands, increase the stretch of your hips, and lift the buttocks of the leg you are holding toward the ceiling.
4. Repeat the above actions on the other side.
Editor’s recommendation:
Where is the vastus lateralis muscle? How to train the vastus lateralis muscle
How to train the vastus lateralis muscle most effectively
A complete collection of leg training methods with elastic bands
How should ordinary people exercise the upper part of the pectoralis major