Push your hips forward and bend
your right leg slightly. You should feel the stretch
in your left calf. Hold for 15 to
30 seconds. Repeat 2 to 4 times for each leg.
Quadriceps Stretch You'll feel this stretch in your quad muscles along the front of your thigh. If it causes knee pain, stop. First, balance on your left foot. Bend your right knee, raising your ankle to your hand. Grab hold of your ankle, pulling your foot towards your butt to deepen the stretch. Hold 15 to 30 seconds.