Quad stretch: 1/2 kneel perpendicular to a wall with one knee vertical, the shin of the other side on the floor. Raise and place the top of the lower foot against the wall as high up as you can tolerate, keeping the knee on the floor. Extend upwards into as tall a position as you can, slowly tightening your glutes and moving your hips forward. Maintain tension in your quad and hold as long as indicated/tolerated. Then sit back, releasing the tension. Change sides.