This stretch is a more advanced version of the previous one. Quad, groin, and inner thigh tightness are common, especially if you’re seated at a computer all day. When you’re seated all day you’re quite literally training your quadriceps to remain in a shortened position.
This more advanced stretch will lengthen the quadriceps, psoas, groin, and inner thigh by using the block to cushion the knee while placing pressure on the insertion point of the quad muscles. Pressing the hip forward and down while bending and straightening the leg lengthens against the endpoint using the active resistance to ease tense locked-up quads.
How to do it
– Use one foam yoga block
– Place both forearms on the floor.
– Place left knee on the block and lunge deeply forward trying to get the left hip parallel to the floor.
– Get the back thigh on the block at the base of the quad, yet above the knee.
– Bring the right leg forward in a deep lunge.
– Bend and straighten the left leg feeling the tension in the thigh.
– Lean into the left thigh every time you bend the knee.
– Start with ten repetitions and work up to timed holds of up to one minut