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How to safely stretch the Vastus Medialis, THIGH muscle for stiffness and pain relief. This is the best thigh stretch video that teaches you how to stretch this muscle in a standing position for All flexibility levels.
How to perform the stretch:
1. Start in a standing position
2. Choose the muscle or thigh you intend to stretch
3. Flex the target knee towards the buttocks
4. Grasp the ankle behind you with the hand
5. Laterally rotate the target hip to twist the foot in towards the midline body
6. Pull the ankle and foot in towards the buttocks and extend the target hip
7. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
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This stretch should not cause pain or major discomfort. If you feel ‘excessive’ or ‘sharp stabbing’ pain during or after the stretch (or any other stretch performed using the iStretch App or iStretch YouTube channel and videos), cease the stretch immediately and speak with your doctor or health professional.
Please leave your comments below on what you think of this stretch.
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Details of the muscle:
The Vastus Medialis is the most medial muscle of the quadriceps group. It is also often referred to as the Vastus Medialis Oblique (VMO) due to the oblique direction that the distal muscle fibres run near the patella.
Common injuries and pathologies:
Quadriceps strain. Decreased Quadriceps strength or flexibility can cause knee instability. The oblique fibres of the VMO pay an important role in patella tracking and during rehabilitation for medial and lateral knee injuries, it is vital to strengthen the VMO.
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Origin, Insertion and Actions of the (Muscle):
Origin:
Medial lip of the linea aspera and the intertrochanteric line.
Insertion:
Tibial tuberosity, blending with the common quadriceps tendon and via the patella ligament.
Actions:
Extension of the knee.
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Related Videos:
Vastus Medialis THIGH Stretch for All laying
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Vastus Medialis THIGH Stretch for All supported standing
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Vastus Medialis THIGH Stretch for All kneeling
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Adam Ilko is a BTEC Level 5 Sports Massage Therapist
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DISCLAIMER:
This video and any related comments are not explicit and personal medical advice. Adam Ilko is a BTEC Level 5 Sports Massage Therapist; however, he is NOT your therapist or medical practitioner and can't possibly diagnose you through virtual means.
Therefore, please DO NOT use this stretch video and information to avoid going to your own General Practitioner or Healthcare Professional.
Please DO NOT use this stretch video to replace the advice they have given you.
This stretch video and information SHOULD NOT be used to self-diagnose or self-treat any medical condition.
ALWAYS seek a professional diagnosis that is personal to your physical being. If you feel ‘excessive’ or ‘sharp stabbing’ pain during or after any stretch performed using the iStretch App or iStretch YouTube channel and videos, cease the stretch immediately and speak with your doctor or health professional.
