Quad Stretch in Bed
We realize a good, long quad stretch might be the last thing on your mind when you wake up in the morning or as you drift off to sleep each night. Give this stretch a chance though; you'll find it relieves stiffness and sore legs, making it a little bit easier to relax and unwind. Few stretches work so well while lounging in bed.
Lay on your left side and prop up your head. Reach back and grab the top of your right leg. Use the muscles in your glutes and hamstrings to extend the thigh backwards. Gently pull up on your ankle to stretch your right thigh and open the hip flexors. Don't allow your lower back to arch as you pull backwards. Hold the stretch for 30 seconds and repeat on the other side.