Exercise
1. HAMSTRING STRETCH
Sit on the mat, take a Theraband or a towel and place it around your foot and lean forward, without bending your knees. Hold the stretch for about 10-15 seconds and perform about 10 times.
2. QUADRICEPS STRETCH
Lying down on your stomach, try to reach for your ankle and stretch the front part of your thighs.
3. QUADRICEPS STRENGTHENING
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Place a rolled towel under your knee joint and try to contract your quadriceps muscles (anterior thigh muscles).
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Tie an ankle weight around your ankle joint, and lying down on the back, raise your leg up about 20 degrees of the ground and hold the leg in the air for 10-15 seconds.