Stretch each quad for 30 seconds

Hold one ankle behind you and keep your knees together.

Why it helps

Your quadriceps work all day when you walk and climb. A mild stretch afterwards can help them feel less tight.

How to do it

1. Hold a wall or chair for balance.
2. Bend one knee and hold your ankle behind you.
3. Keep knees close and hold 30 seconds, then switch.

Make it easier

Loop a towel around your ankle if you cannot reach.

Make it harder

Tilt your pelvis slightly forward for a stronger stretch.

Stretch to mild tension, not pain.