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.
2. Lengthen the Quad with static stretching.
3. Activate the Quad with Single Leg Hip Extensions.
4. Integrate with Depth Squats.