Knee flexibility exercises need to be included as part of your daily exercise routine. The exercises can help keep your muscles flexible and strong, according to the American Academy of Orthopaedic Surgeons. Also known as stretching and/or range of motion maneuvers, these exercises play an important role in keeping your knee joint healthy and protecting it from further injury. Remember to check with your doctor prior to starting any new exercise program.
Toe Stands
Stretch the back of your knee by doing toe stands. Toe stands will stretch your calf muscles, according to the online walkers resource, The Walking Site. Place both of your feet onto either a curb or step. Stand up on your toes. If needed, hold onto a stationary object for balance purposes. Slowly remove your right foot from the curb or step. Lower your body weight by bringing your left heel toward the floor. Do not bend your back or upper body. Hold this position for eight seconds. Lift your upper body back up to the step or curb. Place your right foot back onto the step or curb. Relax for 10 seconds. Repeat this exercise five times. Do the exercise routine again by lowering your right heel.
Back Leg Stretch
Stretch the back of your leg by doing back of knee stretches, according to the American Academy of Orthopaedic Surgeons. This exercise stretches your hamstring, calf and some back muscles. Stand and place the ball of your right foot on a step. Keep your back and both of your knees straight. Slowly bend your upper body forward and touch your toes. If you are unable to touch your toes, bend as far as possible without causing pain. Hold the stretch for 20 seconds. Slowly return your upper body to the upright position. Remove your right foot from the step. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again with your left foot on the step.
Back of Knee Stretch
Stretching your hamstrings will be necessary for your knee flexibility, according to the American Academy of Orthopaedic Surgeons. Sit on a firm surface and extend your legs straight. Slowly bend your right knee and bring your foot in toward your left thigh. Touch the sole of your right foot to your left inner thigh, if possible. Place your hands along each side of your body, palms touching the floor or surface. Slowly bend your upper body forward. Do not bend your back. Move your hands toward your ankles. Stretch as far as possible until you feel a gentle stretch along the backside of your knee. Hold this stretch for 30 seconds. Slowly lift your upper body back to the original position. Straighten your right leg. Relax for 10 seconds. Repeat this exercise 10 times. Do the exercise again by bending your left leg.
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