Your knee has two bones in it. Four ligaments help to keep these bones joined. Knees carry a lot of the weight of your body.
Even though it is a large joint in your body, it gets injured the most when it comes to playing sports and doing all types of exercises.
Many groups of muscles help support your knee. It is not only a good idea to do knee stretching exercises, but also to strengthen the muscles that give support to your knee.
A physical therapist can put you on track with the right knee stretches, and knee strengthening exercises that you may need.
Hamstring Stretches
Stand up straight and lift one leg to put it onto a chair. Bend where your hip joins toward the chair. You are trying to work your hamstring of the leg that is on the chair.
If you would like to do this exercise while sitting in a chair you can. Make sure you keep your leg straight with the heel of your foot on the floor and lean forward from your hip joint. Reverse legs and repeat.
Ilitotibial Stretch
While standing upright put your right leg behind the left leg, and then incline to the left until you feel the stretch.
Repeat the exercise with your other leg. You can do these five times apiece. Make sure to do flowing movements, no bouncing or jerking.
Quadricep Stretching
While you are standing with your hands onto the back of a chair for support, grasp your right ankle with your right hand and pull your leg up behind your back.
Hold your position for about thirty seconds. Release your ankle and put your leg back on the floor. Switch to the left leg and repeat the exercise. You can do these stretches at least five times each.
Glutes Stretching
Stand up straight and hold onto a chair or counter for balance, then take your right leg and swing it back until you feel your muscles tighten. Switch to the left leg and repeat this exercise. You can do this exercise ten times per leg.
Hip Abductors Stretching
For this exercise, you will need to set with your legs out in front of you on a flat surface. Bend your right leg up toward you while keeping your right foot on the flat surface.
You will need to twist your upper torso to the right while using your left elbow to push up against your right knee. When you feel a stretching sensation in your right hip, you will know it is working. Switch to the left leg and repeat the exercise.
If you are an athlete or just someone that would like to stretch and strengthen your knees, these knee exercises will work wonders for you.
For those of you that have inured your knee, and need to get it back into shape, it would be a good idea for you to consult a physician before starting any type of exercise regimen.
