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Here are 4 squad stretches for you to get started with
A 2008 study published by National Library of Medicine shows that these stretches are effective and are absolutely necessary to perform if you are a runner getting ready for a competition.
1. Upward dog
For this, you need to lie down on your stomach on a mat with your arms beside your chest. Then slowly, with the help of your arms, you need to pull your head, chest and stomach upwards in a stretch like we do in surya namaskar.Make sure your legs and spine are straight and that you are able to feel the stretch! Hold this position for 10 to 15 seconds and then repeat.
2. Lying stretch
To perform this stretch, you need to lie down on your left side such that your knees are bent and your head is resting on your left hand. Now, bring your right foot back towards your hip, so that you can grab it with your right hand and stretch your leg. This will make you feel the stretch in your quads. Hold for 30 seconds and then repeat for the other side.
Kneel down on the yoga mat, keep your back straight and arms wide open in front of you. Then slowly start leaning back towards the floor, hold the position, stretch your arms wide open and then come back to your original position. Do 10 repetitions of this stretch.
4. Standing stretch
Now this one is a famous stretch which you might have seen being performed by athletes before they get into action. This is the simplest stretch to loosen your quads. For this, you need to stand straight with your feet shoulder width apart. Now, lift your one leg backwards, hold it with your hand and stretch. Make sure your other arm is outstretched in front of you to help you maintain your balance.