2 Flexibility Exercises

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.