At Meso Fit Boca, our Release-Stretch-Contract protocol uses corrective techniques to pull joints affected by muscle imbalances back to their center. The rectus femoris is of particular concern because as a hip-flexor, its attachments cross both the hip and knee, two joints whose proper alignment are integral in producing fluid, efficient movement, and avoiding injury.

Dysfunction in the rectus directly affects the core’s ability to stabilize the spine and leads to compensations that change posture over time. In the coming months, we’ll map-out common dysfunctions that cause imbalances and show how to correct them with Release-Stretch-Contract protocol.

The rectus femoris adaptively shortens with excessive sitting (or flexion) throughout the day. Add the imbalance caused by sleeping fetal (more flexion), and you’ll see why assessing these imbalances, and correcting them, takes more than the typical work done in a gym. When the rectus shortens, the body cannot achieve full hip-extension because the glutes, the muscle opposing the rectus, has given up length to account for the short rectus (and other short hip flexors).

The glutes will then be in need of contraction. But lengthened glutes cannot just start contracting without the requisite room to do so. This room is created when the short rectus gives length. This point cannot be understated as any attempt to contract a lengthened glute without prior rectus release and stretch will likely cause compensation in the lumbar spine or a cramp in the hamstring.

Release-Stretch-Contract Protocol: Rectus Femoris

RELEASE the Rectus Femoris- apply pressure to the muscle so that it will grant the necessary extensibility required of the next step, which is to ask the brain to use that momentary extensibility to grant further length with the stretch (below)..

To STRETCH the rectus, aim for passive hip extension, not excessive stretch. If felt in the lower back, regress the stretch to where you can achieve full extension by lowering the bench. Do not progress until passive hip extension is achieved and can be held for longer than 2 minutes.

CONTRACT the glutes with the Split Squat W/Front Foot Dorsiflexed variation. This will undoubtedly expose balance issues. Dorsiflexion should be concurrent with hip and knee flexion if each leg is to produce the same amount of power and avoid injury. If this exercise causes too much instability, regress to the non-dorsiflexed version.