2 Exercises for the Best Rectus Femoris Stretch
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- čas přidán 5. 09. 2024
- Looking for the best technique to loosen you tight rectus femoris muscles? You must add these two rec fem stretches to your routine.
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Excellent video not just for the specific s of this muscle but as an approach to how you should view and treat limited range of movement
Thanks and I couldn't agree with you more :) :) :)
Great video as always, just tried this and already seems to be helping with my limited knee flexion (normally get medial knee pain in full flexion). Thanks!
Nice.
I sit so much for work. This is going to help A LOT. TFS
How are you now?
Thank you! These exercises are really hard for me. I so need it 😊
You got this!
Coach E
Thank you so much for working on hip stretching and ensuring that were able to activate stretching that rectus femoris while also integrating mobility where I was challenged neurally and noticed the left glute would activate but right would not
so then, it is recognized the dream ending sports injury r hip fracture torn rectus femoris in2016, really effected me
You are welcome!
Great stretch! I can't even put my opposite leg out never mind getting vertical. I'm going to work on this. Thank you.
Glad that you like it :)
Great video buddy, massaging the muscle belly with your elbow I find helps before the static stretch as well
You're welcome and thanks for the tip :)
Thank you for this, I've found it really helpful. Much appreciated.
You're very welcome!
Very good for healing up a muscle/nerve injury. The control aspect will fire up those nerves that had been inhibited.
Thanks❗️
thank you for your detailed video! you have guided me thank you thank you!!!!!!
You are welcome and thanks for stopping by!
Why is the muscles always tight? Pulls on my lower back. Once I stretch like this it releases my lower. Please help
Typically they are tight if they are being overused due to a lack of muscular balance (i.e. some muscles are doing more work than others).
They could also be tight because they are not strong enough to do their job but the brain is still increasing the amount of activation needed to do a job.
This video may help you out:
czcams.com/video/63DQMoOdzdI/video.html
- Coach Joshua, Team PM
Thank you
Any time!
Does tight rectus femoris muscle lead to difficulty in hip flexion range of motion?
It sure can.
Great video. I often feel tight and itchy feeling from rectus femoris muscles. Do you think these two exercises will help? Thanks
Thanks! It's definitely worth a shot.
❤THANK YOU❤
You are welcome!
beautiful expln.. thx
Glad you liked it!
Does a tight rectus femoris limit hip internal rotation? When I try to internally rotate my hip I get a tightness feeling at the upper rectus femoris hip crease area and next to my pubic bone (adductor longus I think) and feel like it is restricting my hip internal rotation. I do sit down a lot. Thanks.
It can. This program can help you to address the root cause of the issue:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
useful thank you 謝啦 很受用!
You are welcome!
Question: I strained my Rectus Femoris or hip flexor playing tennis on Saturday. I was limping sporadically, mostly after periods of sitting on Sunday and Monday. BUT I have been doing these two exercises since Sunday night and it's Tuesday now and I feel 85% better. When do you recommend I'm able to play tennis again? I feel like I'll be pain free by tomorrow morning! Thanks for the great video.
It's difficult to predict when you will recover fully. Let pain and mobility guide your decision to return to the court.
Thanks so much for this! The first one was the best quad stretch I have ever done. However I had an ankle injury and cannot do the 2nd one without pain. Do you have any other recommendations?
You are welcome!
Where exactly is your ankle pain?
Check out these articles for ideas.
Attempt each exercise and discontinue any that you cannot do pain-free or in a pain-free range-of-motion:
www.precisionmovement.coach/tag/ankles/ - Coach Joshua, Team PM
@@PrecisionMovementCoach the ankle pain is a nerve from a back injury
I have a muscle tear in my upper thigh and I am in the recovery phase. Will this exercise help me?
This is not a good place for you to start.
Do this instead:
czcams.com/video/v6Lxmz5w0kI/video.htmlsi=XvHi9ZOKkoI6Yl7_
How are you now?
- Coach Joshua, Team PM
I am planning on doing it everyday.
Is it a good idea ?
What do you think is best ?
And please provide me with reps and sets
2 - 3 times per week is a good start. Just focus on 2 sets of 2 reps for now :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach regarding the first exercise
Is Squeezing for 5s and relaxing for 5s considered to be 1 rep ?
Would you give me extra information about ?
And in my case a have very tight rectus femoris to the point that I have anterior pelvic tilt because of it
With this in mind. Is it good if I do it everyday .
Huge respect to this channel ❤❤
@@Hopeful887 squeezing for 5s and relaxing for 5s is considered to be 1 rep. Please do it 2 - 3 times per week :)
Thanks for trying everything out :)
- Coach Joshua, Team PM
How frequently should i do these stretches
2 - 3 times per week :)
i'm 27 and hwp and my quads are too tight for this. This is pathetically too hard for me XD is there a kids bop version to this or where I can start? I need this in my life but, it hurts.
This may help you out: www.precisionmovement.coach/fix-tight-hip-flexors/ Make sure to sign up for the free mini-course offered in the article.
When I do this first exercise I start to get cramps in on or the muscles on the rear of my leg, the semitendinosus possible. Anyway of countering this?
There is no need to counter it.
The cramping indicates that the muscle is weak at that range of motion. Back off a little bit but keep trying to work through the cramping. You will get stronger with time and practice.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Great tutorial. One question: When the RecFem gets really tight, does that mean the psoas on the same side is weak and the RecFem is compensating for it? Thanks!
It is possible :)
Cool 💯🙏
:)
Does the first exercise stretch the rectus femoris or strengthen it ?
I am really confused
Both :)
I'm just starting PT for a comminuted tibial plateau fracture, fibula fracture and broken ankle. This happened 2 weeks before a scheduled total hip replacement of the same leg. The quads were trashed from hobbling for 2 years due to the end stage hip osteoarthritis. I feel like this is hampering my recovery. Will this help me recover and get back on schedule for the hip replacement?
Hi!
Thanks so much for reaching out to us. We have a lot of great ideas for you. This video isn't the best for you right now.
Instead, get started on the Hip Pain Solution program. It can help you to prepare for and recover from any procedure you decide to do:
www.precisionmovement.coach/hip-pain-solution-yt
Check it out and let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you so much! I did feel like it might be too much. I'll definitely check out your suggestion!
Nice bro
Thanks!
I could not bring by heel in at all for hamstring activation..so hard. second excercise my wrists hurt. Impossible
Hi! This is definitely a tricky exercise...whatever movement you can get is going to pay off so keep working on it.
For the second exercise, try placing a thick mat (~1") under the heel of your palm while keeping your fingers and metacarpals on the floor. You may just need to increase the angle of wrist extension that you are experiencing.
Feel free to elevate your hands on a foam brick, bench, or chair in the second exercise to take pressure off of your wrists.
I've been told my rec fem is tight.
I think my patella is going to hurt doing this, even with thr foam. Any alternatives where I'm not putting so much load through my knee?
If your rec fem is tight then stretching it may not be appropriate for you.
It's a better idea to figure out why it is getting tight and address that issue.
This program can help:
www.precisionmovement.coach/fpm-yt
- Coach Joshua, Team PM
If i do a lunge or Bulgarian split squat, I feel a serious pull on the back legs knee and also loud crepitus, do you think that is due to a tight rec fem?
It's entirely possible. Did you do the material from the video? How did it go?
I did, the first exercise I can touch my heel to my ass easily enough, but i still have the loud noise and feeling of pulling if I lunge, its very frustrating!
Check out this article and then get back to me: www.precisionmovement.coach/femoral-acetabular-impingement/
Thanks for the link! Im not sure if that applies to me though as I dont feel hip pain when training, main symptoms would be knee crepitus when bending the leg, Swelling in the gerdy tubercle after training, and the strange pull sensation on the back leg when split squating or lunging.. Its so very frustrating... miss lifting
First of all, I'm sorry that I sent you to the wrong video. It definitely sounds like you have a tight rec fem so keep trying the exercises in the video. I'm also curious what your hamstring strength is like. Do you do any stability ball leg curls or slide board curls? What about something like this: www.precisionmovement.coach/hamstring-strengthening-exercise/
I feel pain when I stretch this area and when I am using my quadriceps would it be benificial to complete these stretches
Yes, please try them out.
My range of motion is 95 and this is the 11th month after surgery. What do i do?
Hi and thanks for the comment.
I need a little more info to assist you better.
What range of motion are you referring to? What surgery did you have? How old are you? Are you in pain? Are you cleared for physical activity by your primary care or rehabilitation professional?
Talk to you soon :)
- Coach Joshua, Team PM
I had fracture on both legs August 2023, my left tibia and fibula also right femur, surgery was done i have implants on both legs, i have been going for Physiotherapy letter i was told i had shortened tendon, it's been some time now i could no longer afford Physio but I've been doing the exercises at home and i can walk now though not 100% yet , but the range of motion on the right femur is still 95% it's affecting lots of my activities.
I'm 32 years old.
Thanks for that additional info. Would you say the hip, knee, or ankle is the major issue?
- Coach Joshua, Team PM
The knee
What if there's pain in this muscle for 10 weeks just doing everyday things? Will stretching help?
If I had to guess, the rectus femoris is sore because it's overworking due to the iliopsoas not functioning correctly. If this is true, stretching WILL NOT HELP. If this is the case, the path is to get the iliopsoas working.
The exercises in this video will help, but here's another video that may provide quicker relief (within 1-2 weeks of daily use): czcams.com/video/63DQMoOdzdI/video.html
@@PrecisionMovementCoach thank you so very much for your response. i will definitely check out this video. I'm willing to give anything a try for relief and healing
Thanks for the video, question if anyone can help, when trying to come off the wall in the first exercise and adding force by pushing my heel and using my hammy, the hamstring flares up right away after 1 second, any thoughts ? Thanks guys.
Wow just done the second exercise, when its my left quad thats being stretched, soon as I try squeeze my glute get a sharp stabbing pain just on the quad above my thigh.
If by "flares up" you mean cramping then you are doing everything correctly. It's likely that the muscle is weak and cannot handle the neurological demand that you are applying. Do your best to learn how to tolerate the cramping and over time the muscle will strengthen and you will be good to go.
Precision Movement by Eric Wong Yeah totally, cramping to the point after 1 second I need to quickly stand up to straighten my leg. Thanks for the reply.
This is the first exercise ive found I can feel my hamstring , tried so many exercises and for whatever reason when stretching or strenghtening my hamstring my calf seems to be doing most of the work
Is the second part normal ? Stabbing pain in my quad when stretching.
The stabbing pain doesn't sound nice at all...it could indicate an issue with your rec fem. If you back off on the stretch does the sensation change?
Precision Movement by Eric Wong Yeah if I back off there is no pain, so the more deep I stretch the pain comes on and gets worse if I go further.
Maybe im just stretching it too much.
sir when i do leg raise or extension the hip flexor is over domintant and takes over so i cant feel lower quad muscle like vmo. how to avoid it
There are a couple of things that you can try. The first is to target your VMO by practicing activating it at different degrees of knee flexion.
Restoring balance to your hip flexors can also help so check out this video: czcams.com/video/63DQMoOdzdI/video.html
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you sir
I did the hip flexor stretch off the wall to test my range and my hamstring started to cramp immediately is this normal?
It is normal if your hamstrings are weak, which it seems that they are. Keep working on this material and you will increase the muscle strength as well as your tolerance for the cramping.
@@PrecisionMovementCoach thanks so much for reply so quickly. Yes you I are right I have been told my hamstrings are overstretched.. I am a yoga teacher .. exactly cramps. You are awesome. Wish I can train with you.. have had 4 years of chronic pain after a bad bike fall🙏
I strained my rectus femoris while playing soccer, will this help?
How do you know it was rec fem? Did you get it checked out?
Precision Movement by Eric Wong I’m just guessing that it’s the rec fen because of where the pain is located
When was the injury? Stretches like these could make things worse in the immediate days following the injury. You could try them out after a week if your pain subsides. Otherwise get it checked out.
Precision Movement by Eric Wong it happened last Friday
Try out the exercises but go easy and let pain guide you. Stay in a pain-free range-of-motion.
Watch out. I tore my rectus femoris with this stretch.
It's definitely important not to push too hard with this one. - Coach Joshua, Team PM
You wouldn’t tear it doing the way I teach it in this video. - Coach E
@@PrecisionMovementCoach Plenty of people use this stretch and it's fine. But putting your foot against a fixed wall that has a much higher load capacity than your quads can be very dangerous.
@@PrecisionMovementCoach I was unaware of some weaknesses I had in those tendons, so that's a big part of what caused it. I wasn't pushing hard in this stretch. But it was too much at that instance because of prior injury. This is how I've learned to be careful when utilizing heavy, fixed objects (especially walls) to stretch against. Physics tells us that if there is a problem, the wall will win and the muscle will lose.