Alternating Seated Quad Stretch

Sitting Alternating Quads Stretch

Positioning

1. Start Position: Sit on the floor with your legs extended straight in front of you. Your back should be straight and shoulders relaxed.
2. Leg Position: Keep your feet together and your toes pointed upwards.

Movement

1. Bent Knee Position: Start by bending your right knee, bringing your right heel towards your buttocks. Use your right hand to grab your right ankle or foot.
2. Stretch: Gently pull your right ankle closer to your buttocks to feel a stretch in your right quadriceps (front thigh muscle). Keep your left leg extended straight.
3. Hold: Maintain this position for 15-30 seconds, breathing deeply and relaxing into the stretch.
4. Return: Slowly lower your right foot back to the starting position.
5. Switch Legs: Repeat the same movement on your left leg by bending your left knee and grabbing your left ankle or foot with your left hand. Pull gently to feel the stretch in your left quadriceps.
6. Hold Again: Maintain this position for another 15-30 seconds.
7. Complete the Exercise: Alternate between each leg for 2-4 sets depending on your comfort level.

Tips

- Keep your hips square and avoid leaning to one side during the stretch.
- If you feel any pain, ease off the stretch and consult a professional if necessary.