1) Lying face down quadriceps stretch:
step one: lie flat, face down to the floor, one arm under forehead for comfort
step two: Draw right heal back toward buttocks, hold for 20 seconds, repeat with other leg.
2) Standing quadriceps stretch:
step one: While in a standing position ( a chair may be used to hold onto for support), bend the right knee toward buttocks.
step two: Grasp the right ankle with the right hand.
step three: Gently pull thigh back slightly using right arm, hold for 20 seconds, repeat with other leg.