Stretching the Quadriceps

Kneel on your knees. Lean back with body erect and arms at your side. Hold this for 15 seconds. Return to kneeling upright position. Repeat 3 times.

Stand on one foot. Lift the other foot (bent at the knee) with the opposite hand. Attempt to raise the heel of the lifted foot to the buttocks. Keep the trunk tight. Hold for 30 seconds. Repeat 4 times.

With your feet on the ground, raise your hips up in the air until the torso forms a flat plane. Hold for 30 seconds. repeat 10 times.

Back to STRETCHING

Begin with your feet on the ground and your knees slightly bent. Bring your knees to your chest, working against the resistance of your partner. When you can bring them no further on your own, with or without resistance, your partner should help you by pushing your knees to your chest while you continue to pull.

With both legs extended, your partner leans against your feet as you bend your knees toward your head, then straighten them. For balance your partner should spread their legs and place their hands on your shins or knees.