I need to stretch my quads, but I can't do it in the traditional way, like this:



For a number of years I suffered from frequent muscle spams in my lower back. The last major episode was about three years ago, and that one crunched my sciatic nerve. I still have numbness down the outside of my right calf and right foot. I also now get weird, random muscle cramps in that leg. So when I stand and try to grab my right foot, my calf, thigh, or foot (or all three!) will cramp up.

In addition...I tore up my left ankle two years ago, so trying to grab that foot to stretch my left quad is just too painful on the ankle.

Are there any other methods for getting a good quad stretch?

Many thanks for any advice you could throw my way.