Seated Knee Flexor Stretch
Knee and Thigh Stretches:
Sit on the floor with the legs extended and the inside of the ankles as close together as possible. Keep the feet relaxed in a natural position. Place the hands on the floor next to the thighs. Bend at the waist and lower the head toward the legs. If possible, keep the back of the knees on the floor. While bending forward, slide the hands toward the feet and keep them alongside the legs.
Affected Body Part:Most-stretched muscles
: Semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gastrocnemius, lower erector spinae. Lesser-stretched muscles:
Soleus, plantaris, popliteus, flexor digitorum longus, flexor hallucis longus, posterior tibialis.
To maximize the stretch of the knee flexors, do not bend the knees, tilt the pelvis forward, or curve the back. Also, bend the trunk forward as a single unit, keeping it centered between the two legs.