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The only simple and effective stretch I know, is one that most of you are familiar with.
Standing next to something for balance, raise the leg you wish to stretch behind you and grab hold of your foot. The upper part of the leg should remain in a vertical position as you pull your foot upwards.
A slight variation in this stretch is to pull your foot back slightly; this will help stretch other areas of the quadriceps.
Be careful not to pull your leg to the side. It may put an unneeded stress on your knee.

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