Stretch Zone Winston-Salem

**Stretch at Home: Proximal Quad Stretch**

Give those quads a little extra attention! 🙌 Follow along as our certified Stretch Practitioner, Lu demonstrates a **Proximal Quad Stretch** you can do right at home to help improve flexibility and keep your hips and legs moving comfortably.

This stretch focuses on the **upper portion of the quadriceps**, particularly the re**us femoris—a muscle that crosses both the hip and knee. It can become tight from workouts, running, cycling, prolonged sitting, or everyday activities.

✨ **Benefits of this stretch:**
✔️ Improves flexibility through the front of the thigh
✔️ Supports healthy hip and knee mobility
✔️ Helps reduce tightness in the upper quadriceps
✔️ Promotes better lower-body range of motion
✔️ Great after workouts or long periods of sitting

💙 **Give it a try!** Move slowly into the stretch and hold for **20–30 seconds on each side** while breathing deeply. You should feel a gentle stretch through the front of your thigh and hip—never force the movement or stretch into pain.

Want to take your flexibility and mobility even further? Our certified Stretch Practitioners are here to help you **move better, feel better, and live better.** Schedule your complimentary first stretch today!

💪 **Stretch of the Week: Proximal Quad Stretch**

Did you know your quadriceps do more than help straighten your knee? The **proximal quad muscles**, located toward the upper front of your thigh, play an important role in both knee movement and hip mobility. The **re**us femoris**, one of the four quadriceps muscles, crosses both the hip and knee joints—which means tightness can affect movement in both areas.

The **Proximal Quad Stretch** focuses on lengthening the upper portion of the quadriceps and the muscles around the front of the hip to help improve flexibility and support comfortable lower-body movement.

✨ **Benefits of a Proximal Quad Stretch:**
✔️ Improves flexibility through the front of the thigh
✔️ Supports hip and knee mobility
✔️ Helps reduce tightness in the upper quadriceps
✔️ Promotes better lower-body range of motion
✔️ Helps maintain flexibility after exercise or prolonged sitting
✔️ Supports comfortable walking, running, squatting, and other everyday movements

🙌 **Who may benefit?**

This stretch is great for:
🏃 Runners and walkers
🚴 Cyclists
🏋️ Weightlifters and fitness enthusiasts
⚽ Soccer, football, and basketball players
🥾 Hikers and other active individuals
💻 Office workers and anyone who spends long periods sitting
🚗 People who spend a lot of time driving
🚶 Anyone who experiences tightness through the front of the thighs or hips

Your quads work hard every day—whether you're exercising, climbing stairs, getting out of a chair, or simply walking around. Keeping the upper quadriceps flexible can help support healthy movement through your hips and knees and keep your lower body moving comfortably.

💙 Ready to improve your flexibility and mobility? Visit Stretch Zone and let our certified Stretch Practitioners help you **move better, feel better, and live better!**

**Stretch at Home: Biceps Femoris Stretch**

Tight hamstrings? Give this stretch a try! 🙌 Follow along as our certified Stretch Practitioner, Ryann demonstrates a **Biceps Femoris Stretch** you can do right at home to help improve flexibility and keep your lower body moving comfortably.

The **biceps femoris** is one of the major hamstring muscles located along the back and outer portion of your thigh. It works during everyday movements like walking, running, bending your knee, climbing stairs, and exercising—and can become tight from activity or prolonged sitting.

✨ **Benefits of this stretch:**
✔️ Improves hamstring flexibility
✔️ Supports healthy hip and knee mobility
✔️ Helps reduce tightness in the back of the thigh
✔️ Promotes better lower-body range of motion
✔️ Great after workouts, running, or prolonged sitting

💙 **Give it a try!** Move slowly into the stretch and hold for **20–30 seconds on each side** while breathing deeply. You should feel a gentle stretch through the back of your thigh—never bounce, force the movement, or stretch into pain.

Looking for a stretching routine personalized to your mobility needs? Our certified Stretch Practitioners are here to help you **move better, feel better, and live better.** Schedule your complimentary first stretch today!

💪 Stretch of the Week: Biceps Femoris Stretch

Did you know the biceps femoris is one of the major muscles that make up your hamstrings? Located along the back and outer portion of the thigh, this muscle helps bend the knee, extend the hip, and support your lower body during movements like walking, running, climbing stairs, and exercising.

The Biceps Femoris Stretch focuses on lengthening this portion of the hamstrings to help reduce tightness and improve flexibility throughout the back of the thigh.

✨ Benefits of a Biceps Femoris Stretch:
✔️ Improves hamstring flexibility
✔️ Supports hip and knee mobility
✔️ Helps reduce tightness and stiffness in the back of the thigh
✔️ Promotes better lower-body range of motion
✔️ Supports comfortable walking, running, and everyday movement
✔️ Helps maintain flexibility after workouts or prolonged sitting

🙌 Who may benefit?

This stretch is great for:
🏃 Runners and walkers
🚴 Cyclists
🏋️ Weightlifters and fitness enthusiasts
⚽ Soccer, football, and basketball players
🎾 Tennis and pickleball players
🥾 Hikers and other active individuals
💻 Office workers and anyone who sits for extended periods
🚶 Anyone who experiences tightness through the back of the thighs

Your hamstrings play an important role in nearly every lower-body movement you make. Keeping the biceps femoris and surrounding hamstring muscles flexible can help support healthy hip and knee movement and keep you moving comfortably throughout your day.

💙 Ready to improve your flexibility and mobility? Visit Stretch Zone and let our certified Stretch Practitioners help you move better, feel better, and live better!