Integrative Flexibility Continuum for Overactive Quadriceps:

Most of the time when a client of mine feels tightness somewhere in the body, the first thing they will ask me is if I "know a good stretch for that?" The truth is that not all tight muscles need to be stretched right away. Taking the time to work through the full process of Inhibiting, Lengthening, Activating, and Integrating the overactive tissue will yield great rewards. Use the complete IFC on one leg, and then the other.

1. Inhibit the Quad via foam rolling.

45-60 seconds per leg.

45-60 seconds per leg.

2. Lengthen the Quad with static stretching.

30-45 seconds per leg.

30-45 seconds per leg.

3. Activate the Quad with Single Leg Hip Extensions.

Complete 15-20 reps per leg.

Complete 15-20 reps per leg.

4. Integrate with Depth Squats.

 Complete 15-20 reps.

 Complete 15-20 reps.