Quad Stretch - All Fours

On all fours and reaching back for a pawful of stretch - this move targets the front of your thigh while keeping your back happy. It's a simple way to loosen tight quads and prep for movement, perfect for bears who like to stay mobile without getting too fancy.

Instructions

1. Start on your hands and knees in an all-fours position.
2. Slowly reach back with one hand and grab your ankle or foot.
3. Gently pull your foot towards your glutes.
4. Hold the stretch for 20-30 seconds.
5. Release and switch to the other side.

Benefits

• Increases flexibility in the quadriceps.
• Improves range of motion in the hip joint.
• Can help alleviate tension in the lower back.

Key Points

• Keep your core engaged to stabilize your torso.
• Ensure your supporting knee is under your hip.
• Avoid arching your back.

Common Mistakes

• Arching the lower back during the stretch.
• Not pulling the foot close enough to feel a stretch.
• Holding the breath instead of breathing deeply.