With Quadriceps Exercises
Quadriceps exercises increase flexibility in the muscle group located on the front of your upper leg, consisting of four muscles: vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris. These muscles are used when you straighten (extend) your leg at the knee. They are used for such common actions as standing, sitting, walking, running, and jumping. Stretching these muscles will give you increased flexibility and reduced stiffness in your knees. Failure to properly stretch these muscles can lead to a strain (tear) that will hamper attempts at walking or running.
Of the several exercises for the quadriceps this one is called, simply, the Quadriceps Stretch. To do this exercise, lie down on your left side on the floor, with your legs straight, and your head on a pillow. Bend your right knee until you can grasp your right foot with your right hand. Pull your foot toward your buttocks until you feel tension in your thigh muscles. Push your hips forward if you don't feel a stretch. Hold it for the specified amount of time, then relax for a few seconds. This is one rep. After completing the reps, lie on your right side and do the same exercises with the left leg.
Keep These Things in Mind
Don't hold your breath as you perform the stretches. Employ smooth, even motions throughout the exercise; don't jerk or bounce to stretch the muscles. Concentrate upon and try to feel the specific muscles being stretched. Try to relax surrounding muscles as you stretch the quadriceps. Remember— anti aging that works requires you to work at anti aging.
Watch this video for further explanation and demonstration of the Quadriceps Stretch—
After completing the quadriceps exercises, move on to the inner thigh exercises.