Quadriceps Stretches for Tight or Injured Quads Ask Doctor Jo
Hey everybody, it's Dr. Jo! Today I'm going to show you how to stretch your quadricep tendon in several different ways because you can have strains, sprains, and automobiles.that's not right. Let's get started. I'm going to show you how to do some on your stomach first. So once you get on your stomach, if you're not flexible enough to just grab your foot or ankle and pull it, you can grab a belt or a dog leash that has a loop, and put it around your foot. This will give you a little pull so you don't have to stretch your upper.
Body as much. Make sure you relax your body, so you don't stress out your back. You're going to pull the belt as far as you can, and hold the stretch for 30 seconds, and then you're gonna relax, and do that 3 times. If you're not comfortable on your stomach, like if your stomach bothers you, you can actually turn over on to your side as well and do the same thing. Still taking the belt, and pulling your heel back towards your bottom. Now the key with this one is to make sure not to bring your hip forward. If you're doing this, you're.
Not really stretching that quad muscle. You want to make sure that your knee is pointing down or even slightly back behind you. So more of this motion. Again if you do this, you're not actually going to stretch that quad muscle. If both of those are too hard to do, or if you want a little bit more of a stretch here, you can come up. Once you get onto your knees, you're going to bring the leg forward that you are NOT stretching. So bring it out to about a 90 degree angle, and the quad you want to stretch is going.
To have the knee down on the ground. Now if you've got knee problems too, you might want to take a pillow or something soft, and prop you knee on it so you don't have a lot of pressure on your knee. Once you get your knee in this position, bring your heel up, and again pull it up toward your bottom. Same kind of thing, you want to stretch for 30 seconds, and do that 3 times. If you need more of a stretch, if this isn't quite getting the stretch that you want, you can bring the front foot forward more, and lean a little.
Bit. So once the hip starts going backwards into some extension, you're going to get a lot more stretch on that quad muscle or that quad tendon. So the last stretch is going to be standing up. If you have good balance, you don't have to hold onto anything, but I'm going to show you holding on to something because you want to focus on your stretching and not necessarily your balancing. When you're standing, again you're just going to grab your ankle, and bring your heel towards your bottom. But again, it's very important to.
Make sure the top part of your leg is not going forward like this. That's not going to stretch your quad muscle. So you want to make sure that your knee is pointed downwards or even slightly back a little bit, and that will give you that extra stretch in there. Again, you want to hold it for 30 seconds. Do it 3 times. If you have a sprain or a strain in the quad muscle or quad tendon, you probably want to do this 23 times a day, and after.
Knee Isometric Knee Setting Exercises Ask Doctor Jo
Hey everybody it's Dr. Jo! Today I'm going to show you some knee strengthening exercises, but they are going to be isometric exercises. We call them setting exercises sometimes, and that basically, you're not making any movement yet. So if you've tried my other knee strengthening exercises and you can't quite do the movements or they are painful, these are for you. So let's get started. So we're gonna start off with what we call quad sets. Which is basically strengthening your quad, if you wanna give yourself a target, roll up a towel and put it underneath your knee. You don't have to, but I think it makes.
It a lot easier to feel what you are doing. Basically what you want to do, you want to take your knee and squish it down into the roll. So you are trying to push your knee down as hard as you can. And if you can see, it's going to activate that muscle. Now if you've just had a surgery or a significant injury, you might not see much. You might be pushing and you don't see anything. But your goal is to actually get a contraction there. Hold it for about 3 seconds, relax, and do that about 10 times. Again, that's.
Called quad sets. After you do that, then we are going to move onto a hamstring set which are the muscles underneath. Bend up your knee, and put your heel down, and push your heel down into the ground. Same thing, hold it for about 3 seconds, and then relax. That's firing those hamstrings underneath. Hold and relax. Try 10 of those, and work your way up. Then we are going to work the outer part of our legs. Take a belt, something tight, not like a resistive band, but something that's not going to give. Tighten it up, and.
Push out, like you are opening up like a clamshell. Push out for about 3 seconds, and relax. Now it's just strengthening the muscle in that specific position, so if you want to do those a couple of times in one position, hold it and relax, and then change the width of your legs, then that will help the muscle in all those different directions. And then the last one is going to be for the inner thigh muscles. You can grab a ball, go Duke! Any kind of ball. If you don't have a ball, you can fold up a pillow, it's really just to give you.
3 Best Stretches for Knee Pain Ask Doctor Jo
Hey everybody! It's Dr. Jo. And since we all know the Zombie Apocalypse is coming.I decided I would show you the top 3 knee stretches so you can run away from those zombies. So let's get going. There's three main muscles that attach to your knee and cross the knee. So I'm going to show you the 3 stretches to stretch out each muscle. The first muscle group is going to be the hamstrings which are underneath the leg. I'm going to have you straighten out your leg. Keep your knee locked out if you can, and pull your toes.
Towards you, so that's going to help lock out the knee, and keep your leg nice and straight. When you bend forward, you don't want to curl your back, because that's not actually stretching your hamstrings. What you want to do is keep your back nice and straight, and you're just gonna bend at your hips and lean forward. You're gonna hold that there for about 30 seconds, and then you are going to do that 3 times on each side. If this one isn't super comfortable for you, you can go check out my hamstring stretching tutorial that has a whole.
Bunch of different ways to do it, but this one is a pretty quick and easy way to stretch. The next muscle group is going to be your calf muscles or the gastroc, and you can take a belt or a beach towel, long beach towel, anything that's tight. You don't want it to give like the band, but you want it to be nice and tight. You're gonna put the belt right at the ball of your foot, and then you're going to pull it forward. Same kind of thing.
Where you want to keep your knee straight. If your knee is bending, your not quite getting that calf muscle stretch. So just relax your ankle, and pull up towards you, and you are going to hold that for 30 seconds, and do it 3 times on each side. Then for the last one, you want to stretch your quad muscle up front. The best way to do that without a whole bunch of pressure on your knee, is you can take that belt, and loop it around your ankle. Actually roll over onto your stomach. You're going to take the belt, relax your.
Body, you can lie all the way down if you want to, and just pull that belt up as much as you comfortably can to get that stretch in your quad muscle. Same thing, you're going to do that 3 different times for 30 seconds each. So now your knees should be nice and loose and hopefully won't be the last one in the pack so the zombies won't get your brains. If you want to check out some more tutorials, knee stretches or hamstring stretches, you can go to askdoctorjo. If you have any questions, you can leave them in the comments.
Median Nerve Distribution, Innervation Anatomy Human Anatomy Kenhub
Hello, again. This is Matt from Kenhub. And in this tutorial, we will discuss the distribution, innervation, and anatomy of the median nerve. The median nerve derives from the lateral and the medial cords of the brachial plexus. Initially, it travels down on the medial side of the arm along with the brachial artery. At the elbow, it will continue its course under the aponeurosis of the biceps and between the two heads of the pronator teres. Once it gives off the antebrachial interosseous branch, it will initiate its trajectory in.
The forearm between flexor digitorum profundus and the flexor digitorum superficialis muscles serving as their supply. Once the nerve reaches the rest, it continues under the flexor retinaculum in the carpal tunnel going towards the palm of the hand. There, it divides into its terminal braches which will then innervate several structures including the thenar muscles. The median nerve provides motor branches to many muscles of the upper extremity, including the pronator teres, flexor digitorum superficialis and the profundus, and the most of the thenar muscles. This tutorial is more fun than reading a text book, right If you want more tutorials, interactive.
Stretches for your calf, quadricep, hamstring, chest, shoulder and tricep
Stretching is a really important part of any training regime. It ensures that your joints remain flexible which improves your sporting performance. You should stretch daily. Before you stretch, your body needs to be warmed up. And you can do this by either, running on the spot for a few minutes or going out for a brisk walk. Anything really that brings you out in a mild sweat. Your stretches should be done in a slow and controlled manner. Try and hold them still and try not to bounce. And if you feel any pain at all when you stretch, stop immediately.
Stand approximately half a metre away from a wall and place both your hands on the wall at shoulder height. Place one foot in front of the other and slowly bend your front knee allowing your chest to move forwards towards the wall. You'll feel a stretch in the calf of your other leg. Hold for at least twenty seconds and then repeat on the other side. Lye on your side with your legs straight and your lower arm or hand supporting your head. Bend your top knee and grasp your foot with your free hand.
Make sure you keep both your knees in line. Press your top hip forward until you feel a stretch along the front of your thigh. Hold for at least twenty seconds and repeat on the other side. Lye on your back with both legs straight out. Bend your hip to a ninety degree angle and grasp behind you thigh. Slowly straighten your knee until you can feel a stretch in the back of your thigh. Hold this for twenty seconds and then release. Repeat this exercise three times on each leg.
Stand in a doorway and place your forearm against the doorframe with your elbow at shoulder height. Step forwards and then rotate your body away from your arm and hold for at least twenty seconds. Repeat this on the other side. Sit or stand with your back straight. Cross your right arm across the front of your body at neck level. Grasp your elbow with your left hand while keeping your shoulders down and relaxed. Press your elbow towards your opposite shoulder and hold for at least twenty seconds. Repeat on the other side.
Chondromalacia Patella Pain and Treatment
Chondromalacia Patella Pain and Treatment Chondromalacia patella is an injury that we see. What happens is our quadriceps muscle feeds down to the tendon to come to the knee cap or patella, which then becomes a patella ligament as it connects the patella to the tibia. All the forces while running and jumping are going through this region, while that little patella has to slide up and down in this groove. What happens is you have little Vshape groove with that patella sliding in. If all of a sudden we start getting too much pounding or muscle spasms pulling that patella to the.
Pulled Groin Pain Stretches Ask Doctor Jo
Singing Howdy y'all! No, I didn't just get off my horse, but I am having some groin pain. Hey everybody, it's Dr. Jo, and today I'm going to show you some stretches to stretch out your groin. If you have a strain or a sprain. So let's get started. Okay, so the first stretch we're gonna do is a simple butterfly stretch. Now people who have a strain or sprain in their groin are probably not going to be able to be able to pull their heels very close to them. So what you want to do, you wanna put your feet together, and if you're out.
This far, that's okay, that might be where you have to start. But what you're gonna do is you're gonna take your elbows and put them on your inner thighs, and you're gonna push down and lean forward. If you're just leaning forward, you're not gonna quite get the stretch you need. So make sure you put your elbows on your inner thighs and push down, and you're gonna hold for 30 seconds and do this 3 times. Now if you are not getting a super stretch there, you can take your heels and pull them closer to you, and that will get more of a.
Stretch in there, but you still want to take your elbows and push down on the inner thighs. So the next stretch, you're gonna come up on your knees, and you're gonna take one leg and put it out to the side. The further you go out to the side, the more of a stretch you're gonna get. So I'm just gonna kind of start at about a 45 degree angle. If you're groin's really sore, the first thing you are gonna do is just go straight forward, and that will stretch it out a little bit, and you can stretch that 3 times for 30 seconds.
If that's not quite getting the stretch that you need, then you can go over to the side over your knee, and that's going to get more of a stretch in there. If that's still not enough, then you can take your leg all the way out to the side, and stretch out that way, and that's going to give you a good stretch. So you want to do that for 30 seconds, 3 times each. Alright, and the last one I'm gonna show you is going to be a lunge at a 45 degree.
Angle to stretch out that groin muscle. So if you want to stretch out your right side, your going to take your foot out at a 45 degree angle, so it's not going to be way in the front, and it's not going to be out to the side, but it's going to be at about a 45 degree angle. Point your toes that way, and you're going to bring your knee over your toes. So you're going to feel the stretch in here, and you will feel a little stretch on both.
KT Tape Full Knee Support
This technique is for general knee pain, this may be caused by tendonitis, bursitis, or instability and this is how we tape for it. For the first segment of this application I am going to have you straighten your knee down and tear an Istrip off that roll and tear that paper in the middle of the tape, and when we stretch this middle portion we are going to stretch it nice and evenly and where I would like you to place that tape is just below the bottom part of the kneecap, or the inferior pole of the patella so over this tendon right here.
Full tension, go ahead and lay the ends down like you are going to come up the side of the knee and go ahead and pinch that off and rub that on well. From there bend the knee up to about 90 degrees and just lay those tails down without any tension on the tails. Go ahead and leave that knee bent up, and she will create a little friction with that paper to make sure that glue adheres. Take another Istrip, and this time you are going to tear the anchor down by the logo end of the tape.
And we are going to place that about an inch or so below that first application, and before you lay that down make sure that the tape is going to angle right on the side of your knee right on the side of the joint there. Make sure that anchor is rubbed on good no tension on that anchor. Make sure that anchor is rubbed on good no tension on that anchor. Peeling that paper back, leaving yourself about an inch at the end to hold onto you're going to want to make sure you are not making contact with the adhesive with your hands.
And you are going to bring that up trying to make as much contact with skin as we can, and laying that tape down rub that on. The last inch or two we are going to just peel off the paper and lay that down without any tension. Again a little friction with the paper make sure that glue adheres. Now we are going to tear one more Istrip and you are going to tear off the anchor end down by the logo on the tape. This time we are going to do a very similar technique to that second strip just kind of a mirror image.
So we are just anchoring below the knee to the outside of the shin peeling that paper off, pulling as you come across the side of the knee fairly good tension on that tape, but just as you get above that knee let's go ahead and stop pulling tension and just lay the very end of the tape down with no tension. And using that paper the waxy side, we are going to rub that tape on really good. That knee bends quite a bit with activity we want to make sure that tape is adhering very well.
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