Chair Standing Quad Stretch

1. Setup:
- Stand beside a sturdy chair, ensuring you have enough room to move.
- Position the chair so that it's stable and won’t tip over.

2. Starting Position:
- Stand upright, holding onto the back of the chair with one hand for support.
- Keep your feet shoulder-width apart for balance.

3. Leg Positioning:
- Bend one knee and lift that foot behind you.
- Use your free hand to grab your ankle or foot of the lifted leg.

4. Stretching:
- Gently pull your heel toward your buttock. You should feel a stretch in the front of your thigh (the quadriceps).
- Keep your knees together and your hips facing forward for the best stretch.

5. Holding the Stretch:
- Hold this position for 15-30 seconds.
- Breathe deeply and relax your muscles during the stretch.

6. Releasing the Stretch:
- Slowly lower your foot back to the ground to release the stretch.
- Switch legs and repeat the stretch with the other side.

7. Repetitions:
- Aim for 2-3 repetitions on each leg.

Tips:
- Make sure to maintain good posture throughout the stretch.
- If you feel any discomfort or pain, ease off on the stretch.
- Consistency will help improve flexibility over time.