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How to stretch your quads (quadriceps )
Walk or bike for 10 to 15 minutes.
A gentle cardio exercise such as walking or biking will get the blood flowing to your quads and make stretching more comfortable. Stretching cold muscles could result in injury.
If you're planning on exercising outside in cooler weather, add 5 to 10 minutes to your warm-up time before you start stretching. Do standing quad stretches before a long run.