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The Quad Stretch Find an object such as a pole or wall or chair. Standing next to the object and using it for balance raise the leg organic you wish to stretch behind you and grab organic hold of the foot. The upper portion of the leg should remain vertical with the knee pointed towards the ground. Now pull organic your foot upwards. (A variation of the stretch is to pull your foot back a little this should help to stretch other areas of the quad.). Hold for 20-30 seconds. Switch legs and repeat steps. Back of the knee stretch Keeping legs together and straight as possible bend at the waist and reach for your toes. If you are unable to reach your toes it is okay take a towel to extend your reach and place under your toes, but if you can reach pull your toes towards your head.
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