Quad Lifts
Lie on your back with your right knee bent at a right angle and your right foot against the floor. Extend your left leg straight out along the floor. Without bending your knees, slowly lift your left leg until it reaches the height of your right knee. Hold this position for about three seconds and slowly lower your leg. Do 10 repetitions and then switch legs.
Hamstring Contractions
Lie on your stomach with your left leg extended and your right foot against the back of your left heel. Slowly move your left heel toward your buttocks while resisting the movement with the other leg. When your left leg has bent as far you can bend it, hold the position for 10 seconds while still resisting with your right foot. Lower your leg all the way down and repeat the movement for 10 repetitions. Then switch legs.
Quadricep Stretch
Stand with a rail or chair on the right side to hold on to. Bend your left leg and grasp your foot. Pull your heel toward your buttocks until you feel a stretch in the front of your leg. If you wish to, pull on your foot to bend your left leg backward to increase the stretch. Hold the position for 10 to 15 seconds, holding onto the chair or railing if you need to. Switch legs.
Hamstring Stretch
Sit on the ground with your left leg straight and your right leg bent so that your right foot is against your left inner thigh. Rotate your torso to the left so that you directly face your left leg. Keeping your back straight, bend down toward your left leg until you feel a stretch along the underside of your leg. Hold this position for 10 to 15 seconds and then switch legs.
