#64 - Quadriceps PIR / Self Stretch / CRS
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WARNING!!! Please do not perform any of these exercises unless they have been prescribed to you by one of our doctors. When performed correctly, none of these exercises should cause any pain. If you experience any pain or discomfort during or after any exercise, stop immediately and let us know.
Purpose:
To relieve tension, decrease pain, allow for more range of motion.
Where to Feel it:
Front of the thigh (quads).
Description:
Pull one foot behind you, keeping the bent knee beside the other knee. Do a posterior pelvic tilt (tuck your tailbone under your pelvis), until you feel a comfortable stretch. Stand upright, and hold onto something (like a chair) for support.
For PIR or CRS:
After assuming stretch position as explained above, gently press your ankle into the resistance of your hand, which will keep your leg/ankle from actually moving. Breathe in and hold your breath and the contraction for several seconds. Next, breathe out, relax, and allow the leg to relax and stretch a bit further.
Reps:
1 for self-stretch (20-60 seconds) or 3-4 for PIR or CRS.
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