Quadriceps and Hip Flexors
This is a great quadriceps stretch and one of the kindest to the knee joints. Note, however, that proper technique requires use of the hand opposite the leg you’re stretching.
1. Kneel on one leg; place the other leg in front of you with a 90-degree knee bend and your foot flat on the floor.
2. Steady yourself by leaning slightly forward and touching the ground on either side of your forward leg or by resting your hand on your knee.
3. Reach back with the hand opposite the kneeling leg and firmly grasp that foot with your hand atop the laces part of your shoe.
4. Gently pull forward on your foot while you also slide your hips forward. Apply just enough pressure to feel moderate tension develop in the quadriceps of your kneeling leg.
5. Hold this for ten seconds, then release for a few seconds.
6. Stretch again for another twenty to thirty seconds.
7. Repeat with your other leg. Remember to switch hand positions.
