The Simple Quad Stretch
1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep you steady if needed.
2. Grab your right foot, using your right hand, and pull it towards your butt.
3. Hold the position for 20 to 30 seconds, then repeat, switching from your left leg to your right.
The Kneeling Quad Stretch
1. Start the stretch in a high lunge position, with your left foot forward.
2. Carefully drop your right knee to the floor and take a moment to find your balance.
3. Once you’re ready, reach back with your right arm, and grab your ankle, or toes, depending on what’s easiest.
4. Hold the position for 30 seconds, keeping your body steady. Push a little further to get a hip flexor stretch as well.
5. Gradually come back into the starting position and switch from your left foot to your right.
TO STRETCH THE HAMSTRINGS
FIRST EXERCISE
1. You have to sit on the floor
2. Then stretch one leg, the one you prefer, and the other leg that you haven't stretched, you have to bend it.
3. And finally you have to get to touch the foot of the stretched leg, and when you are trying to get to touch the foot, you have to have your back straight, if not, you are not stretching anything.
SECOND EXERCISE
1. You have to lean on some object, column or wall.
2. Lift one leg and stretch it, support the sole of the foot, the other leg is resting on the floor.
3. Get to touch the foot that is resting on the wall, column or an object.
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