Anatomy of yoga. Stretch rigid quadriceps.
Quadriceps are a powerful group of muscles that form the anterior surface of the femur, especially its lateral part. This group of muscles (namely 4) takes an active part in the fundamental movements of man – walking, running, squatting, getting up, keeping balance. Without active involvement in the work of this zone, it is impossible to imagine a full-fledged practice of yoga, as well as most sports and physical activity. I propose to understand in practice how to significantly improve the quality of the quadriceps and expand its functionality.
Quadriceps consists of a straight, lateral, medial and intermediate parts connecting the hip and knee joint. Thus, we can talk about a very powerful combination of two large joints, constantly in motion. In the course of life, if a person does not specifically stretch the front surface of the thigh or, for example, spend the majority of the time sitting, the quadriceps shorten and form a stiffly interarticular junction that significantly reduces the mobility of the lower body and “folds” the body from the abdominal cavity forward.
A lot of exercises and yoga practices require an already stretched and elastic front surface of the thigh. Examples are Eka Padha Raja Kapotasana, Hanumanasana, Ushtrasana, even the fairly simple variations of Parighasana. However, the preparation of this complex of muscles for a full-fledged and, most importantly, safe work – a very long and regular process, requiring constant attention and observation of the sensations from the practitioner, and from the instructor – a scrupulous “poem” analysis of exercises and practices and competent adjustment.
I will share several yogaterapevticheskimi techniques for independent practice. I must remind you that this information will not in any way replace the full consultation of an experienced specialist, but will give the keys to understanding the features of working with this group of muscles.
1. Using any stretching exercises on the front of the thigh, never “bump” into the pose. For example, you – in a broad attack with the support of one knee, are ready to extend and pull the quadriceps of the supporting leg. Do not go on about the typical desire to quickly lower the pelvis as low as possible and reach the pain threshold of stretching the designated muscle! You simply do not give time to the body to realize what is happening and to include a non-protective reaction (to “escape” from pain when a stiff muscle “sticks” or gives a sharp pain signal, and often it is accompanied by tissue ruptures), and calm interaction with the available resource and gradual advancement through the “right” pain to a new length of the muscle.
2. Quadriceps – “compound muscle”. Understand the subtleties, what kind of impact is on each of the components and what exactly is your unique structure of this part of the body taking into account the present age, past bodily history and way of life. Serious help in this will assess the “posture” of the legs. For example, the X-shaped legs may indicate a significant contraction of the lateral and intermediate quadriceps, and the O-shaped position, on the contrary, on the rigid medial muscle and the tensor of the wide fascia of the thigh. With allowance for theindividual features, it is worthwhile to build the pratkik, which will undoubtedly be very effective in your case.
3. Do not limit yourself to the standard “stretch marks” for the quadriceps, for example, in a wide attack, or by bending the knee bent in the knee back in the standing position. As I have already said, the “compound” quadriceps requires a multifaceted study and a variety of practices. Do not forget about the rotation in the hip joint, developing muscle fascia and the attachment points of muscle bundles, flexing-extension of the knees in various positions, giving elasticity to the rigid fibers at the place of attachment to the joint, all kinds of diagonal and side attacks and grips.
Learn your body through practice. Make an individual approach as professional as possible, resorting to knowledge in all expressions. Pass through everything through the prism of your sensations and build up a unique experience of a different quality of movement and life!