untitled

2. Hold for two seconds, and then release, allowing your right leg to
   relax for a few seconds.


3. Repeat Steps 1 and 2 for a total of eight to ten counts.

If necessary, do an additional set of eight to ten repetitions.

Quadriceps stretch

You may not even know your quads (thigh muscles) are tight, but as soon

as you do this stretch, you’ll know. Although you may feel like a contortionist,

work through the following steps to get a fantastic stretch in your quads:

1. With your rope wrapped around your right foot, lie on your left side.


2. Bend your left leg and pull it up toward your chest and chin.

The quadriceps of your left leg should be parallel to the top of your

head.

3. Bend your right leg and pull your right foot toward your butt.


4. Pull the rope over your head and hold for two seconds (see
   Figure 6-10).


5. Release, allowing your right leg to relax for a few seconds.


6. Repeat Steps 2 through 5 for a total of eight to ten counts.
   If necessary, do an additional set of eight to ten repetitions.

Photograph by C.D. Stouffer, Detroit

Figure 6-10:
Quadriceps
stretch.

Chapter 6: The Scoop on Stretching 81