Quadriceps and hamstrings stretches
Flexibility in the quadriceps and hamstrings will allow the hip and knee to function properly. To stretch the quadriceps muscles in the front of the thigh, lay on your left side and grasp your right ankle with your hand. Pull the foot towards your buttocks to stretch the muscles. Allow the hip to extend slightly to also stretch the hip flexor muscles. To stretch your hamstrings, lie on your back and loop a towel or a piece of rope around your foot. Keeping the leg straight, pull the towel to bring the thigh closer to your body. You should feel a stretch in the back of the thigh. Perform these stretches 2-3 times, holding each for 20-30 seconds.