Side-Lying Quad Stretch

Side-Lying Quadriceps Stretch

Positioning:

1. Find a flat, comfortable surface to lie on, such as a mat.
2. Lie on your side with your legs extended straight and stacked on top of each other.
3. Support your head with your lower arm, or use a small pillow for comfort.

Movement:

1. Bend your top knee and bring your heel towards your glutes.
2. Grasp your ankle or foot with your top hand, pulling it gently towards your body.
3. Keep your hips aligned and avoid twisting your body.
4. Hold the stretch for 20-30 seconds while breathing deeply.
5. Release the stretch and repeat on the opposite side.

Tips:

- Ensure you feel a gentle stretch in the front of your thigh; do not force the movement if it feels uncomfortable.
- Keep your core engaged to maintain stability.
- Perform this stretch after your workout or as part of your warm-up routine.