1. Standing Quadriceps Stretch: - Stand on one leg and use a chair or wall for support. - Bend your knee and bring your heel towards your buttocks. - Grab your ankle with your hand and gently pull it closer to your body. - Hold the stretch for 20-30 seconds and then switch to the other leg.
2. Lying Quadriceps Stretch: - Lie on your side with both legs straight. - Bend your top knee and bring your heel towards your buttocks. - Grab your ankle with your hand and gently pull it towards your body. - Hold the stretch for 20-30 seconds and then switch to the other leg.
