Quadriceps Stretch
Quadriceps Stretch (Part 1)
1.) Stand in front of a chair or wall for support.
2.) Bend the left leg and grab the left ankle with your left hand.
3.) Pull the left foot towards your buttocks. Keep the knees together and keep your hips straight, facing the front.
4.) You will feel the stretch in the front of your left leg.
5.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
6.) Swap your legs over and stretch the opposite side.
7.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.
2.) Bend the left leg and grab the left ankle with your left hand.
3.) Pull the left foot towards your buttocks. Keep the knees together and keep your hips straight, facing the front.
4.) You will feel the stretch in the front of your left leg.
5.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
6.) Swap your legs over and stretch the opposite side.
7.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.
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Quadriceps Stretch (Part 2)
1.) Stand in front of a chair or wall for support.
2.) Bend the right leg and grab the right ankle with your right hand.
3.) Pull the right foot towards the left buttocks (as in figure 1).
4.) Keep the knees together and keep your hips straight, facing the front.
5.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
6.) Do not let go of the stretch. With your right hand, pull the right foot towards the outside of your right buttocks. (as in figure 2).
7.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
8.) In this stretch, you will feel it pulling on the inside of the right leg and then on the outside of the right leg as you move it from the one side to the other.
9.) Swap your legs over and stretch the opposite side.
10.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.
2.) Bend the right leg and grab the right ankle with your right hand.
3.) Pull the right foot towards the left buttocks (as in figure 1).
4.) Keep the knees together and keep your hips straight, facing the front.
5.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
6.) Do not let go of the stretch. With your right hand, pull the right foot towards the outside of your right buttocks. (as in figure 2).
7.) Hold the stretch for 35 seconds. Do not bounce. Just hold it.
8.) In this stretch, you will feel it pulling on the inside of the right leg and then on the outside of the right leg as you move it from the one side to the other.
9.) Swap your legs over and stretch the opposite side.
10.) Repeat this exercise 3 times, stretching both sides. Do it 3 times a day.