Quad Stretch

To do a standing quad stretch:

1. Stand up straight with the feet hip-width apart. If necessary, put the left hand on a wall or sturdy object for balance.
2. Bend the right knee and bring the right foot up behind the body toward the buttocks.
3. Grab the right foot with the right hand.
4. Keep the right knee pointed toward the floor and gently push the hips forward very slightly, keeping the knees and thighs together.
5. Hold for 30 seconds and then switch legs.

Groin Stretch

To stretch your groin:

1. Stand with your feet spread apart in a wide stance.
2. Without moving your left leg, lean to the right and bend your right knee until you feel a stretch.
3. Hold for 10-20 seconds, then switch sides.

Calf Stretch

To stretch your calf muscles:

1. Stand with your right foot behind your left.
2. Bend your left leg forward while keeping your right leg straight.
3. Be sure not to bend the right knee and to keep your right foot firmly on the ground, pointing straight ahead.
4. Straighten your back and hold the pose for at least 30 seconds.
5. Repeat with the other leg.