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Quadricep Stretches
Never miss a chance to work on the flexibility of your hamstring and quadricep muscle groups. Flexible upper leg muscles are the key to hip, lower back, and knee alignment.
Quadriceps Standing
Starting Position: Stand next to a wall or chair for support. With your weight on one foot, bend the knee of your other leg and raise it behind your body. Grasp the foot of the bent leg with your hand and gently pull the bent knee backwards until your feel a gentle stretch along the front of your thigh. You do not want to pull your foot up to your butt, as this will tend to over-flex your knee. You should feel a comfortable stretch and no pain. CAREFUL not to over-flex the bent knee OR to lock the knee of your weight bearing leg. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
 
If you have trouble grasping your foot with your hand, try placing the top of your foot on a chair or bench to achieve this stretch. You can also use a towel wrapped around your ankle to help you.
 
Quadriceps Kneeling
Starting Position: Kneel on the floor, your weight on one knee, the other foot flat on the floor about 2 feet in front of your weight bearing knee. Keeping your back straight, slowly push your hips forward until you feel a gentle pull on the upper thigh of your weight bearing leg. You should feel a comfortable stretch and no pain. CAREFUL not to lock either knee. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
 
Quadriceps Floor
Starting Position: Lie on your side on the floor with both legs extended, knees slightly flexed, and your weight supported with your bent elbow. Bend the knee of your top leg; bring the foot behind your body. Grasp the bent leg’s foot with your free hand and gently pull your bent knee backward. You do not want to pull your foot up to your butt, as this will tend to over-flex your knee. You should feel a comfortable stretch and no pain. Hold this position for about 30 seconds, breathing evenly. Reverse legs.
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