Standing Quad Stretch

Standing Quadriceps Stretch

1. Starting Position:

   • Stand up straight with your feet hip-width apart.

   • Find a wall or sturdy surface to hold onto for balance. You can place your left hand on the wall if needed.

2. Positioning:

   • Bend your right knee and bring your right foot up behind you.

   • Grasp your right ankle with your right hand, keeping your knees together.

3. Stretching:

   • Gently pull your right ankle towards your glutes (back of your thigh) until you feel a stretch in the front of your right thigh.

   • Make sure your shoulders are relaxed and your hips are squared to the front.

4. Holding the Stretch:

   • Hold the stretch for 15 to 30 seconds, breathing deeply throughout.

   • Keep your core engaged to maintain balance.

5. Releasing the Stretch:

   • Slowly release your right ankle and return to the starting position.

   • Repeat the stretch on your left leg by holding your left ankle with your left hand.

6. Repeats:

   • Perform 2 to 3 sets on each leg, ensuring even stretching for both thighs.

Tips:

• If you have trouble balancing, you can use a chair or wall to support yourself.

• Avoid arching your back; keep your torso upright.

• If you feel any pain, ease off the stretch.