Quadriceps Stretch Side Lying

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  • Lie on your side on a hard surface.
  • With spine in alignment and pelvis in neutral, bend knee of leg to be stretched.
  • For easier access of your ankle, bring the knee up towards your chest.
  • Grasp the top of your foot and gently draw it towards your buttock.
  • Remember not to tuck the pelvis in one or the other direction at this point, keep it in neutral!
  • Hold the stretch until you feel the muscles in your thigh relax, then increase the stretch by drawing the heel closer towards your buttocks.

Warm Up: 20 seconds

Main Stretch: 30 to 40 seconds

Repetitions: 2x daily