Lying Hamstring Stretches: Lying on your back on the ground with a band or folded bath towel wrapped around the ball of one foot. Keep one leg on the ground. Pull the toes of the leg you are stretching back first and with the knee completely straight,
Quadriceps stretches: Standing with one hand on stationary object for balance. Bend knee and grab foot behind you with the hand of the same side. While keeping the torso upright, bring the knee back directly behind you.