Welcome to our Move of the Week series. Every Monday, we’ll be sharing one of our favourite exercises with you – how to do it, what muscles it works and why it should be a regular part of your workout regime. This week: quad rockers.
If you run or cycle a lot, the chances are that you’ve got super-tight quads. Quad rockers is a brilliant stretch for loosening up those powerhouse muscles while also helping to ease laptop-ravaged lower backs, strengthening the pelvic floor and mobilising the shoulders. It’s super-low impact and requires minimal coordination – making it the perfect move for a10 second mid-morning shake-out or late night stretch.
It’s also a great one to add to your pre-run warm-up, especially if you are feeling a little stiff first thing in the morning.
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What is a quad rocker?
A quad rocker is a stretch that involves moving your glutes towards and away from your heels.
This exercise is great because:
It can be done at any time: it’s a perfect stretch to add to your morning routine, your yoga or pilates practice or after work.
It can help ease lower back pain: it gently moves your spine through a decent range of motion.
It targets your powerhouse muscles: this is a great one for any runners and cyclists who tend to be quad-dominant and are in need of a good stretch out.
What muscles do quad rockers work?
A quad rock stretches and strengthens various muscles, including:
- Lower back
- Inner thighs
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How to do a quad rock
- Start in table top position, hands and knees on the floor
- Tuck your toes and start to move your bum back to the heels – hands staying in the same place so that your arms begin to stretch out ahead
- Now move to bring the glutes forward to form a straight line from knees to shoulders
- Keep moving between both positions
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