Knee Stretches – Basic Exercise

Knee Bend to Straighten 

Bend and straighten your knee as far as possible and comfortable pain free (figure 1). Repeat 10 - 20 times.

Figure 1 – Knee Bend to Straighten

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Knee Stretches – Advanced Exercises

Quadriceps Stretch 

Use a chair or table for balance. Take your heel towards your bottom, keeping your knees together and your back straight until you feel a stretch in the front of your thigh (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 2 – Quadriceps Stretch

Hamstring Stretch 

Place your foot on a step or chair. Keep your knee and back straight, lean forward at your hips until you feel a stretch in the back of your thigh / knee (figure 3). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 3 – Hamstring Stretch

Calf Stretch 

With your hands against the wall, place your leg to be stretched behind you as demonstrated (figure 4). Keep your heel down, knee straight and feet pointing forwards. Gently lunge forwards until you feel a stretch in the back of your calf / knee. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.

Figure 4 – Calf Stretch