Instructions

Stretching Your Quads

1

Lie on your right side with your body straight and your head propped up by your right arm.
2

Bend your left knee and bring your left heel as close to your butt as you can. Move your left thigh as little as possible.
3

Grasp your left foot or ankle with your left hand and pull your heel closer to your butt. Your left knee should move backward just a bit, to keep your hip straight, but your thigh shouldn’t move upward.
4

Maintain the stretch for 30 seconds and then repeat it on the right leg, while lying on your left side.

Hamstring Stretch

1

Sit up straight on the floor with your legs together and extended directly in front of you.
2

Bend from the waist, lean your chest forward and reach ahead with your arms. Touch your toes with your fingers -- or come as close as you comfortably can -- while your knees remain straight. Keep your back straight throughout the stretch.
3

Hold the stretch for 30 seconds.