Stretch it Out

Quad Stretch
stand with feet shoulder width apart
hold left ankle (not foot!) with left hand
gently pull heel toward your butt keeping knee pointed down
you can hold the back of a chair for balance
hold for 30 seconds and switch sides

IT Band Stretch
cross right leg in front of left leg
extend left arm over your head
place right hand on your hip and reach to the right
push gently on your hip so you feel the stretch down the left side of your hip
hold 30 seconds and switch sides

Hamstring Stretch
sit on the floor legs straight in front and feet flexed
bend forward keeping your back straight feeling the stretch in the back of your thighs
grab your toes if you can
hold for 30 seconds