Quad PNF Stretch

This movement uses muscle activation while on stretch to expand the length of your muscles. You'll press at a 3 out of 10 contraction -- just enough to gather more tension, but not enough you're in pain! * Using a rack, wall, or other support for balance, grab one foot in your hand. This can also be done lying on your side with the top leg on stretch and/or using a belt or strap to hold your foot. * Once your quad is on stretch (without arching your lower back!), press your foot into your hand or the strap for 10 seconds, lightly contracting the quad. * Reset and shake out your quad, then find where your quad is stretched lightly. Repeat two more times to total 3 sets of 10 second presses on each side.