Christopher Ellis demonstrates a contract-relax quad stretch using a loop around the ankle. You bend the knee to end range, push against the band for an isometric hold, then relax as the instructor pulls deeper. Repeat the cycle to gradually increase knee flexion without losing the range you've gained.
This is called a prone contract-relax stretch. So she's going to start off with a loop around her ankle. You can use a dog leash of some sort. And then she's going to bend her knee, using her arms, all the way to end range of knee flexion. She's going to pull until she feels a good stretch. Stay firm, and she's going to push her foot against the band. And then as she relaxes, she's going to pull a little bit deeper. Keep that new territory gained. Push again, relax again, and so on and so forth. So don't give up any of that new real estate.
