Quad stretch

“Often, we get pain in the front of our knees or feel a lot of pressure there,” O’Leary says. “Stretching your quads can help relieve this feeling at the same time as opening your hips and offloading weight from your knees.”

Lean on something soft while doing this exercise and find a wall or something to balance on if you need it.

Here’s how to do it:

Start by getting down on one knee, with something soft underneath the back leg – imagine you are proposing.
The back leg will be the one you are stretching. Keep this in line with your hip joint and do a pelvic tilt inwards.
As you tuck your tailbone under you will feel a stretch in the front of your thigh. If you are doing this well and maintaining it you shouldn’t be able to go very far.
Release the tuck and you will let the stretch go. To increase this, you can lift the same side arm up towards the ceiling and gently side bend to the opposite side.
Repeat this a few times before switching sides.

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