1. Lie on your side with your bottom arm extended straight out from the shoulder.
2. Bend your top knee and place the foot behind the bottom leg. Grasp the top knee with the bottom hand to keep it in place.
3. Bend your bottom knee and grab your ankle with your top hand to stretch the quadriceps.
4. Inhale deeply and as you exhale, gently pull your top shoulder backwards, aiming to move it towards the floor. Keep grasping your top knee and bottom ankle.
5. Hold the twist and the stretch in this position for 15-30 seconds, focusing on deep breathing and trying to increase the stretch with each exhale.
6. Carefully release your hands and return to the starting position.
7. Switch sides and repeat the same process for balance in flexibility and mobility.
Remember to perform this stretch gently and avoid any jerking movements. The stretch should feel strong but not painful. If there is discomfort beyond mild stretching, reduce the intensity of the stretch or consult a health professional.
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