Stretch is for the quadriceps muscles
Apply Back To Normal Arnica Cream™ to side of thigh and outside of quad near knee.
Lie down on your side, with a rolled towel or pillow under your head
Keep your stomach muscles tight throughout the entire stretch and do not arch your back
Bring your foot up towards your buttocks
Hold your foot behind you with your hand
Gently pull your foot up towards your buttock
Keep your knees in line with your legs and in front of your hips. Keep your stomach tight to avoid arching your back.