Quad Stretcher

The Quad Stretcher warms up your quads (or quadriceps), the large muscles on the front of your legs above your knees, by stretching them and strengthening them with the help of ankle weights.

You need ankle weights and a chair for balance in this exercise. When you're ready, follow these steps:

1. Stand behind the back of the chair with your feet directly below your hips and your arms at your sides.

This is the starting position.

2. Bend your right knee, reach back with your right hand to hold your foot, and hold the chair with your left hand for balance (see Figure 6-11); hold this position for three or four deep, full breaths.

Make sure your shoulders are over your hips and your knees are close -^Til^ to one another. Feel your quad muscle stretching.

\ If you can't reach your foot, grab a pant leg. You can also put a towel around your ankle and hold the towel.

3. Return to the starting position (see Step 1).

Figure 6-11:

Make like a crane as you warm up your quads.

Figure 6-11:

Make like a crane as you warm up your quads.

Alternating legs after each repetition, repeat this exercise four to six times with each leg.

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