Banded Quad Stretch

September Muscle of the Month: The Hip Flexors
Banded Quad Stretch

1: Start by lying down on the ground or on an exercise mat with a resistance band.

2: Loop the band around your right foot and bring your chest to the floor.

3: Keeping your left leg extended, gently pull on the resistance band, bringing your right heel to right glute muscle.

4: Maintain this gentle pull for about 20-30 seconds.

5: Repeat 5-10 times on each side.

Banded Quad Stretch



*The GRID Foam Roller has a variety of widths to replicate the feeling of a massage therapist’s hands. We almost always recommend massage therapy with our chiropractic care treatment!

Each month at Chesapeake Family Wellness, we choose a “Muscle of the Month” to focus on to help inform our patients on relieving pains they may be experiencing. Each month will start off with how to foam roll a specific muscle, followed by demonstrations on how to stretch the same muscle. It is often muscular imbalances generates pain. Tight hamstrings often cause low back pain. Overcompensating with your left side could be causing pain on your right side. The human body is an incredible thing, so keeping it flexible and strong is incredibly important.

To learn more about our “Muscle of the Month” series, please check us out on YouTube at Chesapeake Family Wellness or on Instagram @Chesapeakefamilywellness. Both on YouTube and Instagram, we go through all the motions of each stretch and release for each muscle. We also post patient testimonials, our blog entries, words from the Doc, and share other chiropractic care information. If there is ever a topic you wish us to expand on, feel free to message us on our Chesapeake Family Wellness Center Facebook page so we can connect!


Previous Muscle of the Month: Foam Rolling The Hamstrings


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