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Stretching Your Quads (Quadriceps)
Stretching your quads is one of the most important things you can do to ensure that your legs remain healthy and injury-free. With the proper stretches, you can increase your flexibility and strength.
Instructions
- Stand in an upright position with your feet slightly wider than shoulder-width apart.
- Bend forward, bringing your chest towards your thighs. Make sure to keep your knees relaxed and slightly bent.
- Reach back and clasp your hands behind your ankles.
- Remain in this position for 15 to 30 seconds. If comfortable, slightly increase the tension, trying to bring your chest closer to your knees.
- Release the pose, stand back up, and repeat once more.
Tips
- Move slowly, as this will help your muscles relax.
- If you experience pain, stop immediately and stretch your quads more gently.
- For deeper stretching, you can alternate between this forward fold and lying flat on your stomach, raising your leg straight up in the air behind you.
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