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.
