• Stand holding on to the back of a chair or the wall for balance.
• Bend your left leg at the knee, and grasp your ankle or the top of your foot with your left hand.* Caution—If you have any knee problems, grasp your foot with your opposite hand. This will prevent the knee from splaying out to the side.
• Make sure your body and hips are straight, thighs together. Don’t bend forward at the waist.
• Gently pull your left heel toward your buttocks.
• Hold for 15 to 30 seconds. Release.
• Repeat with the other leg.
• Do twice on each side.
BENEFITS
•Stretches the quadriceps muscles
•Improves flexibility in the hips
TIP
•This is a great stretch for any activity involving the legs, such as running, dancing, bicycling, or aerobics.
*This stretch may also be done lying on your stomach.