It’s impossible to get fit without someone reminding you to “stretch your quads”. The quads, or quadriceps ( quad for four) run up the top of the front of your leg. Three of them go from the knee cap to below your hip. One goes across the knee and then across the hip. Here is a useful graphic from wikipedia
Stretching these muscles is important as they are the ones most likely to become short if you sit too much. We all sit too much.
Here is the standing quad stretch that I think everyone must have seen at some stage
But this is just the start of your quad journey. Get on a bed (or anything comfy) and kneel down
Put your hands behind you and lean back. Some may find this hard. Don’t worry, just keep on getting used to it. Just incase you get stuck, it maybe as well to have someone around to pull you back up again if you cannot get back up again.
Once you build your confidence, get a cushion pile and slowly take a cushion away each time you try
Eventually you’ll simply lie down. you’ll notice my hips are fairly high, so to be a quad stretching master, eventually you need to pull your hips down.
Unfortunately, you probably need to build this up to 3 minutes. If your ankles are very tight you may need a small roll (a towel) under them, as the initial stretch can be quite intense! Enjoy. Slowly build up your time and tolerance. In the early stages, it’s just about getting used to it.