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The quadriceps are the mainstay of the knees. These are four large muscles that protect the knees from shocks and maintain proper alignment of the kneecaps. Stretching the quadriceps is an important part of fitness over forty. Here is how to do it. Stand with your feet together. Bend your right knee and hold your right foot with your right hand behind the body. Now without letting the knee move backwards, pull it backwards with your hands so as to stretch it nicely. Take care to maintain an erect posture to maximize the benefits of this exercise. Hold for 30 seconds and repeat 4 times. Switch to the other leg and repeat the procedure.