If you have knee pain when sitting or patellar tendonitis, I have a great stretch for you: the wall quad stretch.
This stretch releases tension from your quadriceps muscles, which takes stress off the front of your knee and the patellar tendon. Here’s how you do it:
Warning: This SHOULD NOT CAUSE PAIN
If this stretch increases pain in your patellar tendon, don’t do it. Your body isn’t ready for it yet.
Continue working with the stick massage to release tension from your quads instead.
- Keep the knee all the way in the corner
- Brace your abdominals
- Maintain good back alignment (hold a stick behind your back to check)
- Leaning forward
- Letting the knee slide away from the wall
- Having an excessive curve in the lower back
- Holding your breath
“Help: It’s too difficult!”
If you’re struggling with this stretch, your quads are very tight and you stand to benefit greatly from doing this stretch at least twice per day. In time, your quads will relax.
It’s very uncomfortable at first. Breathe in a slow, deep, and relaxed fashion to help your body relax.
Just for fun, have a young child try this stretch and marvel at how easily they pull it off.