The best kept secret in coaching
The sidelying quad stretch is a great way to get a good stretch to your quads. Being on the floor in a supported position can help you focus in on the stretch in your quads. Here is how you do the sidelying quad stretch:
Lie on your side.
Bend the knee of your top leg as far as you are able.
Maintain position for 30 seconds.
Return to starting position.
Repeat exercise 3 to 5 more times with each leg.
The butterfly stretch exercise stretches your inner thighs, groin, hips, and lower back. If you are prone to lower-back discomfort, take extra care to lean forward from your hips rather than rounding your lower back. This exercise may also cause some knee discomfort.
Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.
Hold for five breaths and repeat for the other side.
Lie back on the floor and bring your knees above your hips with bent legs. Cross your left foot across your right knee, so that your left knee sticks out to the side. Place your hands on the back of your right knee and gently draw it toward you. This will stretch various hip flexors on your left side.
Hold or gently increase the stretch for 30 to 60 seconds. Repeat with the right knee out to the side.