FRONT THIGH MUSCLES (QUADS)

STRETCH EXERCISE

-this can be done standing or lying on your side

-try pulling your foot up to your buttock

-at the same time try to actively extend your hip

-you should feel the pull in the front of your thigh

STRETCH POSITION FOR SLEEP

–avoid having knees extended (like lying on your back)

SIDE SLEEPING: preferred position  – keeps your knee flexed

BACK SLEEPING: use pillows under knees to keep knees bent