Quadriceps: Stand. Lean against a wall with one arm if you must. Grab one ankle with your arm on the same side Bend your knee so that you or ankle touches our buttock of the same side (if you can). Stretch as much as you can unless you have bad pain. Keep this stretch for 10 seconds. Do the same for the other leg.
Hamstrings: Stand one leg. Place the ankle of the other leg on a stable bar or machine part. Lower the bent leg. Keep for 10 seconds. Do the same for the other leg.
Inner thighs: Face forward. Bend one leg and stretch out the other leg to the side. Lean toward the bent leg. Keep your back as straight as you can keep it. Keep for 10 seconds. Do the same for the other leg.
Outer thighs: Stand with one leg slightly bet. Grab the knee of the other leg with both hand. Bring that knee as high as possible ad then across the other side of your chest. Keep for 10 seconds. Do the same for the other leg.
My third book, Pocket Guide to Fitness, is available on http://www.authorhouse.com and http://www.amazon.com. If you look up my name on those Web sites, you will find my other books The Boy in a Wheelchair and Life, Work and Play: Poems and Short Stories. These two books are on my Web site http://www.louizapatsis.com.