Vastus Medialis
Vastus Medialis
Stretches
Stretches
Vastus Medialis, THIGH Stretch for All laying
Vastus Medialis, THIGH Stretch for All laying
How to perform the stretch:
1. Start in a laying face down 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
7. Extend the hip of the target muscle, lifting the knee off the mat to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Vastus Medialis THIGH Stretch for All supported standing
Vastus Medialis THIGH Stretch for All supported standing
How to perform the stretch:
1. Start in a supported standing walking lunge position with a knee-high bench behind you
2. Choose the muscle or thigh you intend to stretch by extending this hip and resting the knee on the bench
3. Flex the target knee 90 degrees
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 gently in towards the buttocks
7. Thrust forward at the hips into the lunge to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Vastus Medialis THIGH Stretch for All standing
Vastus Medialis THIGH Stretch for All standing
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
Vastus Medialis THIGH Stretch for All kneeling
Vastus Medialis THIGH Stretch for All kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or thigh you intend to stretch by bringing the target leg to the rear
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
7. Thrust forward at the hips (posterior pelvic tilt) to increase the stretch
8. Hold the stretch for 20 Seconds
9. Release the stretch
Muscle Details
Muscle Details
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.
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.
Action:
- Extension of the knee.
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.