Quadriceps stretch

Prone position
Lie face down, flex one knee and raise your heel toward your buttocks. Exhale ,grasp your raised ankle, and pull your heel toward your buttocks without overcompressing the knee.( do not arch your lower back or twist your pelvis.)

Standing
Stand holding onto something for balance. Flex one knee and raise your heel to your buttocks. Slightly flex your supporting leg, exhale, and grasp your raised foot with one hand. Inhale and slowly pull your heel toward your buttocks without overcompressing the knee.


Stand with the top of one foot resting on a chair behind you. Inhale and slowly flex your front knee.