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.
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.
Related Exercises
Standing Hip Flexor Stretch
Effectively stretch your hip flexors, including the iliopsoas, with this standing stretch. Improve hip mobility and alleviate tightness.
Recumbent Knee Flexor Stretch
Gently stretch your knee flexors (hamstrings) while lying on your back. This recumbent stretch improves flexibility and reduces tightness effectively.
Raised Leg Knee Flexor Stretch
Effectively stretch your hamstrings and improve flexibility with the Raised Leg Knee Flexor Stretch.
Seated Knee Flexor And Hip Adductor Stretch
Effectively stretch your knee flexors and hip adductors with this seated exercise. Extend and spread your legs while maintaining an upright posture.
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