The next area of interest is the quadriceps. This stretch is best performed laying down for added stability. Lay on your side and grab one leg at your ankle and slowly pull your foot towards your bottom. You should feel some stretch in your quadricep muscle on the front upper part of your leg. Keep your knees together and your back straight and hold for 30 seconds.
Hamstrings are a frequently injured area for many athletes.
Raise your opposite leg holding it at the knee and slowly pull it toward your torso. You will feel the hamstring muscle at the back of your leg stretching. Keep your leg as straight as possible and your back flat on the floor. Hold for 30 seconds and change legs. Stretching your lower back can alleviate muscle tension and make breathing while exercising easier.