Standing stretch knee toward buttocks

This stretch is a great standing stretch that targets your quads. Because this stretch is done standing, it's probably the most practical and convenient stretch to do after you've been exercising outdoors because you won't need to lie down on the wet grass or muddy ground. To do this stretch, follow these steps:

1. Stand up tall and place your right hand on a stable surface.

The surface can be a chair, wall, doorway, or fence — anything that's sturdy and helps you keep your balance during this stretch.

2. Inhale and lift your left knee toward the sky and grab hold of your left ankle (or top of your foot) with your left hand (see Figure 7-11a).

3. Exhale and slowly lower your left knee and gently move your left foot toward your left buttocks (see Figure 7-11b).

Try to keep the inside of your thighs touching and focus on moving your knee back, not forcing your foot to touch your buttocks. To really feel this stretch correctly, try to tuck your pelvis under and think about your tailbone moving toward the floor.

4. Hold this stretch for 30 seconds or about four to five slow, deep breaths.

5. Repeat the stretch with the right leg.

To make this exercise one for balance as well, try to let go of the stable surface and see if you can hold your balance as you continue to stretch your quadriceps.

feel the stretch correctly and practice good posture, too! 1 Do tilt your pelvis under.

1 Don't put undue stress on your knee by forcing your foot to touch your buttocks.

feel the stretch correctly and practice good posture, too! 1 Do tilt your pelvis under.

1 Don't put undue stress on your knee by forcing your foot to touch your buttocks.

1 Don't let your knee move to the side; keep the insides of your legs touching.

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