Hamstring (back of the thigh) - Two Leg Stretch

1. With both feet together and legs fully extended, reach forward with both hands towards your toes.

2. Tuck your chin towards your chest to increase the stretch.

3. Keep your toes pointed towards the sky.

You can also stretch standing up (place heel on step or elevation of convenient height) or lying down flat (lift leg and grab the back of your knee, draw to you)

Quadriceps - front of the thigh

1. Lying on one side grasp your ankle and pull your heel towards your buttocks.

2. Keep your back straight and the other leg bent.

3. Do not grab your foot. Grab just above the ankle joint (the bottom of your leg).

4. Keep the thigh in line with your body. To increase the stretch push your hips forward (only a slight movement).

5. Repeat for the opposite side.

Classic Quadriceps Stretch

1. Standing one leg, grab your opposite ankle and pull your heel into your buttocks.

2. Your bent knee should sty parallel with your standing leg rather then being pulled behind.

3. Push your hips out to increase the stretch and remember not to grab the ankle joint.

4. Repeat for the opposite side.

1. Sit with knees bent at 90 degrees.

2. Place the soles of your feet together to 'splay' your knees outwards.

3. Gently use your hands or elbows to push your knees downwards.