The quadriceps is a group of 4 major muscles in the front of the thigh and is a significant part of the hip-flexors group. When these muscles are over-strong or too tight they tend to tilt the pelvis in an anterior position. This in turn tends to create a small arch in the lower back, lengthening the lower abdominals and causing the iliopsoas (see Hip Flexors (Iliopsoas)) to also shorten accentuating the arch in the small of the back.

Although the mid and upper abdominals may appear flat, they are probably not working hard enough to counter the hip-flexors pulling the spine forward. This for of the exercise is especially for those who may, like me, have knee joint problems.

STARTING POSITION: lie on a mat face down with a small folded towel placed under the stomach to ensure correct abdominal & lumbar positioning.
Bend the right leg drawing the foot to the buttock. Reach back with the right hand to grasp the foot.
The body should remain in a straight line, WITHOUT the shoulders twisting OR the knee shifting away from the straight line with the hip. A mild to strong stretch should be felt along the front of the right thigh.

Breathe out and bend the right elbow in order to bring the heel closer to the buttock - flattening the small of the back and the right hip bone to the floor. Remain in the stretch position for the usual 10 breath period, drawing the heel closer to the buttock with each breath PROVIDED there is no knee joint pain. This should be an extremely strong stretch in the middle of the thigh. Press the right hip bone into the floor.

KEY POINTS: the towel is to help prevent the back from arching and taking pressure.

CARE: if you can’t bend the knee to the buttock comfortably, it’s a clear indication that the quadriceps are, indeed, too tight. If any pressure is felt in the back (it may be arching too much, or the body is not in a straight line), place a towel around the foot, hold on to the towel and use it to draw the foot towards the buttock.

Ensure the foot is in a direct line with the buttock and drawn over to the INSIDE of the thigh.

REPETITIONS: 2 sets of10 breaths, alternating legs.