This is a great quad stretch- all you need is a door frame & something to put under you knee... I've selected my sandal, because it's got a nice cushioned sole! 😂 Some of the video has been sped up- I know you insta lot get bored quickly, so I've sped up the boring bits for you.. 😉
1️⃣Put your knee on your sandal (or whatever you've chosen).
2️⃣Push your shin flush with the door frame, then (if you can), push your butt as close to your foot as you can. (This is more challenging than it looks- just get it as close as you can).
3️⃣Hold this position, taking nice slow breaths in and out
4️⃣After holding the above position for 15-30 breaths (it should relax a little the longer you hold it), push your hip forward to a lunge position. Keep going between positions- you should feel your hips and quads relax a little as you do this. Try holding the positions where you feel you need to.
5️⃣To challenge it further, take hold of the doorframe- try low down & above your head, see what's comfortable for you. Now see if you can push your hip forwards into a lunge whilst doing that.
6️⃣Of course, switch legs and try the other side!
Make sure your muscles are WARM before doing this, especially if you're particularly tight in this area. It's better to take time with these stretches and improve flexibility over time, than pushing too hard and damaging something.. 🙏
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