Quad & Hamstring Stretches

Try to touch your heel to your buttocks during the standing quadriceps stretch.
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The quadriceps and hamstrings, often called the quads and hams, are the large muscle groups located at the front and back of the thigh, respectively. The quads function as extensors of the knee, the hamstrings as flexors of the knee. The hamstrings, except the biceps femoris short head muscle of the group, also function as extensors of the hip. Thus, to stretch the quads, you have to perform knee-flexing stretches, and to stretch the hamstrings, you have to do knee-extending or hip-flexing stretches. Do three to five sets per stretch, and hold each stretch for 15 to 30 seconds, with each set followed by a 30- to 45-second rest period.

Standing Quadriceps Stretch

Step 1

Stand with your body upright next to a wall and with the left side of your body facing the wall.

Step 2

Place your left hand on the wall for support.

Step 3

Flex your right knee until your heel is close to your right buttocks region.

Step 4

Grasp the top of your right foot with your right hand.

Step 5

Maintain the stretched position for 15 to 30 seconds, and then return your right foot to the floor. Turn your body so your right side is facing the wall, and repeat the stretch with your left leg.

Seated Toe Touches

Step 1

Sit on the floor with your torso upright.

Step 2

Extend your legs and position your feet close together on the floor.

Step 3

Flex at the waist as far forward as you comfortably can.

Step 4

Extend your arms forward and try to touch your toes.

Step 5

Maintain the stretched position for 15 to 30 seconds, take a 30- to 45-second rest period and repeat the stretch.

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