Stretching Anatomy-2nd Edition by Arnold Nelson, Jouko Kokkonen Page A

When people do stand after long periods of sitting, they typically find that their joints and muscles have become temporarily stiff. Most often you feel more stiffness in the knee joint, and getting up from a long sitting position could be a rather painful experience. Because of this, it is recommended to get up often during those long sitting hours and move around. Stretching these muscles is a natural remedy. Many people have found that stretching and moving the leg muscles provides relief from muscular and joint tension and pain. Since muscular soreness and tension are common in the thigh muscles, both temporary and lasting relief can be obtained from a regular daily stretching routine. This routine needs to be a consistent part of a fitness program.
    The knee and thigh stretches in this book are grouped according to which muscle groups are being stretched. In addition, they are listed and described in order from the easiest to the most difficult. Stretches for the hamstrings are explained first, followed by stretches for the quadriceps, from easiest to hardest. Those who are new to a stretching program tend to be less flexible and should begin with the easiest level of stretches. Progression to a more difficult stretch in this program should be made when the participant feels confident she is able to advance to the next level. For detailed instructions, refer to the information on stretching programs in chapter 9.
    It is also recommended that the stretches in this book be explored from different angles of pull. Slightly altering the position of the body parts, such as the hands or trunk, changes the pull of the muscle. This approach is the best way to discover where the tightness and soreness in the specific muscles are located. Exploring different angles while stretching will also bring more versatility to your stretching program.
    All the instructions and illustrations are given for the right side of the body. Similar but opposite procedures are to be used for the left side. The stretches in this chapter are excellent overall stretches; however, not all of these stretches may be completely suited to each person’s needs. As a rule, to effectively stretch specific muscles, the stretch must involve one or more movements in the opposite direction of the desired muscle’s movements. For example, if you want to stretch the right biceps femoris, perform a movement that involves extension and external rotation of the right leg. When a muscle has a high level of stiffness, use fewer simultaneous opposite movements. For example, to stretch a very tight biceps femoris, start by doing only knee extension. As a muscle becomes loose, you can incorporate more simultaneous opposite movements.

Beginner Seated Knee Flexor Stretch

Execution
     
Sit on a couch, bed, or bench with the right leg extended on the surface.
Rest the left foot on the floor, or let it hang down in a relaxed manner.
Place the hands on the couch, bed, or bench next to the right thigh or knee.
Bend at the waist and lower the head toward the right knee, keeping the back of the right knee comfortably on the couch, bed, or bench as much as possible.
While bending forward, slide the hands toward the right foot, keeping them alongside the lower leg.
Repeat this stretch for the opposite leg.
Muscles Stretched
     
Most-stretched muscles: Right semitendinosus, right semimembranosus, right biceps femoris, right gluteus maximus, right gastrocnemius, right lower erector spinae
Less-stretched muscles: Right soleus, right plantaris, right popliteus, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis
Stretch Notes
Tight knee flexors or hamstring muscles affect posture and the way the body moves during exercise. When these muscles are tight, the pelvis and hips are pulled out of their natural alignment, resulting in a flattened back and loss of the natural curve. A flatter lower back puts increased pressure on the sciatic nerve that runs down