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Exercises & Stretches for Knee Pain

Lying Leg Flexion and Extension

How to do it: To do this, sit with your back down on a hard, flat surface, press firmly from head to heel, and stretch well. Begin to alternately bend your legs at the knees, placing your feet completely on the floor, and unbend it again. To correctly do this exercise, you need to perform flexion by contracting the biceps of the thigh (the muscles of the back of the thigh).

You can do 10-12 flexion of the knee for each leg to have a good result.

What it does: This exercise helps in returning mobility and increasing the range of motion of the knee while strengthening of the ligamentous apparatus. The muscles of the legs also get toned, which also has a beneficial effect on the health of the knee joints.