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Quadriceps
Stretches muscles in
front of thighs. Lie on your left side, on the floor. Your
hips should be lined up so that the right one is directly
above the left one. Rest your head on a pillow or your left
hand. Bend your right knee, reach back with your right hand,
and hold onto your right heel. If you can't reach your heel
with your hand, loop a belt over your right foot. Pull
slightly (with your hand or with the belt) until the front
of your right thigh feels stretched. Hold the position for
10 to 30 seconds. Reverse position and repeat with other
leg. Repeat 3 to 5 times on each side. If the back of your
thigh cramps during this exercise, stretch your leg and try
again, more slowly.
Summary:
- Lie on side.
- Rest head on pillow or hand.
- Bend knee that is on top.
- Grab heel of that leg.
- Gently pull that leg until front of thigh stretches.
- Hold position.
- Reverse position and repeat.