Knee - Flexion
Improve knee mobility and flexibility with bodyweight knee flexion. This gentle stretch targets your hamstrings, aiding recovery and preparing your joints
Description
This exercise is a simple movement that involves bending the knee to bring the heel towards the buttock. It is often used in physical therapy to increase knee mobility.
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How to Do Knee - Flexion
- 1Setup
Lie prone (face down) on a mat with your legs extended straight behind you, keeping your hips flat on the mat.
- 2Setup
Ensure your body is relaxed and your spine is in a neutral position.
- 3
Slowly bend one knee, bringing your heel as close as comfortably possible towards your glute without lifting your hips.
- 4
Hold the stretched position for the prescribed duration, feeling a gentle pull in your hamstring and calf.
- 5
Slowly and with control, extend your leg back to the starting position.
Tips
- Breathe deeply and rhythmically throughout the stretch to promote relaxation and deeper mobility in the knee joint.
- For an increased stretch, gently grasp your ankle or foot with your hand and pull it closer to your glute, but only if comfortable.
- Perform this movement slowly and deliberately, avoiding jerky motions that could strain the knee or surrounding tissues.
- Keep your hips stable and pressed into the mat; avoid lifting them as you flex your knee to isolate the stretch to the target muscles.
Common Mistakes
- ×Rushing the movement: Instead of quick, jerky movements, focus on a slow, controlled bend and extension to maximize the stretch and prevent injury.
- ×Lifting the hips: Keep your hips firmly on the mat or floor to isolate the stretch to the knee and hamstring, preventing lower back strain.
- ×Bouncing into the stretch: Avoid bouncing at the end range of motion; instead, hold a static stretch to safely improve flexibility.
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Related Exercises
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