Perfect Quad Stretch

It's more usual to stretch the quads while standing. This is perfectly acceptable but more often than not when I watch people stretch in this way they are doing it incorrectly and not really benefiting from the movement. A foolproof way of quad stretching is by lying on the floor.

• begin by lying prone in a straight line, make sure both hip bones can be evenly felt against the floor
• place your forehead to the floor or if this is uncomfortable put your left hand under your forehead and rest your head on the hand
• press your pubic bone into the floor, 'tipping' the pelvis and lengthening your spine, maintain this position throughout the stretch
• bend your right knee and reach behind to grasp the foot or ankle with the right hand, try not to lift the chest and shoulders off the floor
• on an out breath, ease the foot closer to the buttocks while maintaining both hip bones on the floor and the pubic bone pressed into the floor
• try to ease the foot closer to the buttocks on each out breath, do this for five breaths before releasing the foot to the floor
• rest for two breaths then repeat using the other leg and hand

Often when I teach this in class students find it more difficult and they achieve a greater stretch than if they use the standing version.