Double Quad Backward-Lean Stretch

1. Starting Position:

   • Begin by kneeling on a comfortable surface. You may want to use a yoga mat or soft flooring to protect your knees.

2. Knee Positioning:

   • Sit back on your heels. Your thighs should be parallel to the ground, and your feet should be flat behind you.

3. Hand Placement:

   • Place your hands on your hips or behind you for support.

4. Stretching the Quadriceps:

   • Slowly lean back, using your hands for balance if needed. Shift your weight onto your hands as you move back.

   • If comfortable, allow your body to lean further back until you feel a gentle stretch in your quadriceps (the front of your thighs). You should feel a stretching sensation but not pain.

5. Holding the Stretch:

   • Hold this position for 15-30 seconds, ensuring to breathe deeply and relax into the stretch.

6. Returning to Starting Position:

   • To come out of the stretch, gently press your hands into the ground and lift your body back to the starting kneeling position.

7. Repetition:

   • Repeat the stretch 2-3 times, allowing your muscles to relax further with each stretch.

Tips:

• Keep your back straight throughout the movement to avoid straining.

• If you're new to this stretch, make sure to only lean back as far as feels comfortable.

• Remember to engage your core for stability while performing the stretch.