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How to Increase Knee Flexibility


Your knee is a complex machine that contains many tendons, ligaments and cartilage. They connect the bones and muscles of your calves and thighs. If you use them often, your knees may ache and continue to hurt, but don't take steps to keep them. Stretching and strengthening the structure and muscles that support the knee helps reduce the risk of long-term problems in these joints.


four stretches help reduce knee problems.

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chat with your doctor or physical therapist to determine what exercise you should do to improve the tone and flexibility around your knees. They may suggest that you stick to low impact activities such as swimming and yoga to reduce tension if you have arthritis. If you are not feeling well, relax and exercise. Gaining strength and flexibility takes time to develop. According to the American Academy of orthopedic surgers, although you may feel some discomfort during or after stretching, you should never feel serious pain. If your discomfort becomes pain, stop exercising and rest your muscles.


stretch your quadriceps

your quadriceps is the muscle in the front of the upper thigh. Your quadriceps helps you stretch your knees, so make sure your knees are flexible, which will help you do things like sprints without putting extra pressure on your knees. To stretch your quadriceps, grab an ankle, pull your heels up, and place your legs behind you until you feel the stretch in the front of your thighs. You may need to hold onto the back of a sturdy chair to stabilize your body. Keep stretching for 30 seconds while making sure the knees are close together. Do the same stretch on the other leg. Stretch your hamstrings. Your hamstrings are the muscles behind your thighs. They oppose the movement of the quadriceps, which means they stretch when the quadriceps contracts and contract when the quadriceps expands. You need flexible hamstrings to keep your legs moving smoothly and keep your knees stable and aligned correctly. To stretch your hamstrings, lie on your back, bend your knees to the ceiling, and lay your feet flat on the ground. Lift one leg, don't lift your hips, place your fingers over your thighs, and at the same time extend your heels up to the ceiling. Hold for 30 seconds and repeat on the other side. At the back of the leg, the calf muscles are also important structures in the larger mechanism of the leg and attach to the bone around the knee. In order to improve the flexibility of the lower leg, stand on the length of the arm and tibia 39, place your left foot on your right side, then slowly bend your right leg forward, keep your left knee straight, and place your left foot on the ground. Keep stretching for 30 seconds and do the same stretch on the other leg.