Seated Quad Stretch

1. Start by finding a comfortable seated position on a mat or soft surface.

2. Bend one leg behind you, with the knee pointing straight back and the forefoot facing towards your body.

3. Use your hand to gently pull the ankle closer to your buttocks to deepen the stretch in the quadriceps of the bent leg. Ensure your hips are squared and facing forward.

4. Hold onto your foot or ankle to maintain the position, keeping your spine straight and chest lifted.

5. Hold the stretch for 15-30 seconds, or as is comfortable without straining.

6. Release the foot slowly and return to the starting position.

7. Repeat the sequence with the other leg.

8. Ensure uniform stretching on both sides to maintain balance in muscle flexibility.

Additional Tips: Breathe deeply and evenly throughout the stretch, avoiding holding your breath. Increase the stretch intensity gradually; do not force your heel to your buttocks if it causes pain. Keep your supporting leg straight in front of you, or fold it in a comfortable position if it's more suitable. Engage your core to maintain balance and protect your lower back.