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Stretch It: Lying Side Quad Stretch

If you're a runner, biker, hiker, or on a team sport, stretching your quads is essential. You've probably stretched your quads while standing and balancing on one foot, so here's a relaxing variation you can do on the floor or a mat.

For instructions on how to do this

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  • Lie on your left side. Bend your left elbow and gently prop your head up with your left hand.
  • Bend your right knee and hold onto the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, then bend your bottom knee as well.
  • Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.
  • Then release the stretch, roll over onto your right side, and stretch your left quad.

I often do this stretch when I am watching TV. Try it next time you're parked on the couch. Just slide to the floor for a commercial break and see how it feels.

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