Quad All Four Stretch

1. Starting Position:

   • Begin on all fours on a comfortable surface (a yoga mat or soft carpet is ideal).

   • Place your hands directly beneath your shoulders and knees beneath your hips.

2. Movement:

   • Bend your right knee and reach back with your right hand to grab your right ankle or foot.

   • Keep your left hand planted on the ground for balance.

   • Gently pull your right foot towards your glutes until you feel a stretch in the front of your thigh.

3. Positioning:

   • Ensure that your back remains flat and your hips are aligned. Do not arch your back or twist your torso; keep your core engaged.

   • Your head should remain in a neutral position, looking slightly forward.

4. Hold the Stretch:

   • Maintain the stretch for 15-30 seconds, breathing deeply and relaxing into the position.

5. Switch Sides:

   • Slowly release your right ankle while returning to the starting position.

   • Repeat the same movement on the left side, reaching back with your left hand to grab your left ankle or foot.

6. Repetitions:

   • Perform 2-3 sets on each leg, ensuring you maintain steady breathing and proper form throughout the exercise.

Notes:

• If you have difficulty reaching your ankle, you can use a strap or towel around your foot for assistance.

• Always listen to your body; avoid any movement that causes pain.