How to Get Rid of a Charlie Horse or Cramp Good Stretches for Your Outer Hip and Thighs How to Fully Stretch Quad Muscles for Dancers

by Nick Ng Whether you like to dance salsa, tango or swing, stretching is essential to prevent cramps and stiffness in your legs and hip. Your quadriceps -- the four muscles in your front thighs -- can get tight and sore from a night of nonstop dancing. Before you go for your run the next morning, do some stretching to prevent pain and improve how you move.

Put a foot-long foam roller on the support and lay your left upper thigh on top of it. Put your forearms and elbows on the floor for support.

Breathe deeply as you roll on the roller slowly down to the top of your knee. Stop and gently rub on the an area of your quads when you find a tender spot.

Keep rubbing the spot back and forth gently until the tenderness is almost gone. Continue to roll along your quads up and down several times for one to two minutes.

Standing Quad Stretch

Stand with your feet together and bend your right leg behind you. Grab your right ankle with your right hand.

Tighten your right buttock and extend your right hip slightly to increase the stretch. Hold the stretch for five to six deep breaths.

Put your right leg down and stretch your left quads in the same manner.

Standing Hip Extension Stretch

Stand with your right foot in front of your left foot between 2 to 3 feet apart. Point both feet forward at all times.

Raise your left arm over your head to stretch your hip flexors and quads. Tighten your left buttock to increase the stretch. Hold this position for two to three deep breaths.

Lean your torso to your right without losing your feet position to stretch your hip flexors and your quads laterally. Hold this position for two to three deep breaths.

Bring your torso upright and lower your left arm down to your side. Switch your leg position and repeat the exercise on the opposite side.
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