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This exercise stretches the quads (the muscles in the front of your upper leg that join with your knee). This exercise can help with tendonitis in the front of the knee.

• Kneel on the floor on your right leg, while keeping the other leg bent in front of you. Keep your legs a shoulder-width apart. It's ok to hold onto a sturdy chair until you perfect your balance.
• Bend your back leg and grab your right foot with your right hand. If you cannot do this yet then try this exercise standing on your left leg. Hold onto a sturdy chair if you have trouble balancing.
• Pull your back foot toward the outside of your right buttocks..

Note: You may also use your left arm to pull your right foot into your left buttocks. This can help stretch the outer (lateral) quads.

• As you get more advanced drop your hips towards the floor. You may need to restart with your front leg forward a little so your front shin remains perpendicular to the floor (front knee behind the line of your toes).
• As you get more advanced try leaning back at the same time. Do this by pushing on your thigh with your hands while pushing your chest out and pulling your shoulders back. Consciously relax your abdominal muscles, keep your pelvic floor tight.
• Hold the stretch for 15 seconds.
• Swap legs and repeat. Do this exercise at least twice for each leg.

Lunge - Hip Flexors, groin and Lower Back Stretch.

This is a more advanced exercise. It requires good flexibility and some leg strength, so it may take several weeks to perfect. This is also an excellent exercise for toning the quads. If necessary hold onto a sturdy chair to keep your balance initially.

• Start in the position as shown in the first picture. Stand as if you are straddling a train track with one foot on each rail a comfortable distance apart.
• Bend your front leg while keeping your back knee as straight as possible. As you straighten your back leg you should feel your flexors (in the lower-front of your hip) stretching. Your front knee should always be behind the line of the toes of your front foot, adjust your stance as necessary.
• Keep your shoulders back and chest out.
• As you get more advanced, you may extend your reach and drop lower (third picture). This will require more strength in your front leg.
• As you get more advanced you may lean back, while pushing your chest out (fourth picture). You can put your hands on your hips as shown or you can put them together and push over your front thigh (third picture).
• Hold for 15 seconds.
• Swap legs and repeat. Do the exercise at least twice for each leg.

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