The collateral ligaments help give support and stability to the knees. The medial collateral ligament is on the inside of the knee and the lateral collateral ligament is on the outside. Stretching these ligaments can help keep your knees flexible and prevent injury. You can choose between dynamic and static stretches to achieve this goal. Dynamic stretches are performed in motion and are best to do before activities. Static stretches are held for an extended time.
Step 1
Do lateral lunges. Begin with your feet in a wide stance, place your hands on the sides of your head and shift your weight laterally to your right as you bend your knee and lower your body. Keep your left leg straight and stop when your right thigh parallels the floor. Rise back up, repeat on your left side and continue to alternate back and forth.
Step 2
Execute a knee flexion stretch with the help of a weight bench. Stand with your right side facing the bench, and place your right foot flat on the top of the bench, slightly forward. Rest your hands on your hips, keep your back straight and lean forward as you bend your right knee. Stop when your knee is in line with your toes and hold for a second. Lean back to your starting point, repeat for a set of reps and switch sides.
Step 3
Lie flat on your stomach to do a quad stretch. This stretches the collateral ligaments and quadriceps muscles on the thighs. Bend your left knee, raise your foot in the air and grasp your foot with your left hand. Pull your heel toward your butt as far as possible and hold for 20 to 30 seconds. Release the stretch and repeat with your other side.
Step 4
Sit on the floor to do a butterfly stretch. Bend your knees and place your feet sole to sole in front of you. Wrap your hands around your feet and pull them in toward your body. Lower your knees toward the floor as you do this by applying slight pressure on your inner knees with your elbows. Stop once you have gone as far as possible and hold for 20 to 30 seconds.
Step 5
Perform a one-legged king pigeon pose. Stand with your right foot forward and left foot behind you. Lower yourself down slowly by bending your knees and stop when your left knee touches the floor. Flatten the top of your left foot out on the floor and carefully place the outside of your right shin on the floor in front of your body. Your right knee should be bent 90 degrees at this point. Hold for 30 to 45 seconds, slowly release and repeat on the other side.
