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Move of the Month – Quadriceps

November 14, 2014

Provided by Copley Certified Athletic Trainer Vin Faraci, MS, ATC

Morrisville: An important group of muscles that play a key role in everyday movement are quadriceps. Copley Hospital Certified Athletic Trainer, Vin Faraci, explains that stretching your quads before and after performing an activity can help prevent injury. Before performing any stretch, Faraci recommends that you warm up with a brisk walk, light jog or a few minutes on a stationary bike, a muscle that has been warmed up stretches easier.

Faraci suggests the following stretch that is performed lying down. The stretch should be performed 2-3 times for both sides of the body holding for 20-30 seconds. Faraci notes that stretching should not be painful. “If you experience pain while performing the stretch you are doing too much and should back off on the intensity.”

Side lying Stretch

  • Lying on your right side
  • Reach back and grasp your left lower leg, just above the ankle.
  • Gently bend your knee by pulling your heel towards you buttocks
  • Be sure to also pull your hip back and straighten your upper thigh
  • Keep your thigh level to the ground

“You are doing the stretch properly if you feel a stretching sensation in the front of your thigh,” says Faraci.

Faraci is a Certified Athletic Trainer at Copley Hospital. He provides both land based and aquatic orthopedic rehabilitation. Faraci also works closely with area schools to ensure our student athletes are receiving the proper prevention and injury care to keep them on the slopes, fields and courts.

Copley’s Rehabilitation team provides a comprehensive and patient-friendly program that includes a full range of inpatient and outpatient rehabilitation services at four locations: Copley Hospital, Mansfield Orthopaedics, Hardwick Physical Therapy and at the Stoweflake Resort and Spa in Stowe. Services include: Athletic Training, Aquatic Therapy, Cardiac and Pulmonary Rehabilitation, Hand, Occupational, Physical and Pediatric Therapies, Speech Language Pathology, Workplace Conditioning and therapy for Urinary Incontinence. For more information visit