Standing Quad Stretch
Stand tall, holding onto a chair or wall for balance if necessary (not pictured). Keep your feet hip-width apart, your back straight and your feet parallel.
Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).
Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.
Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Straighten but do not lock the knee of your standing leg. If you are too inflexible to keep your knees next to each other, allow the bent leg to come forward slightly and gradually progress to a position where the thigh of the bent leg is perpendicular to the floor.
Muscles Stretched: Thighs (quads), hips