Knee stretches are essential to your back health but get overlooked time and time again. First, always consult with your doctor to ensure that your pain is not stemming from an injury before undertaking any new stretching routine. Knee stretches are quite simple and comprehensive. Your knee combines and connects your upper and lower leg and is supported by many muscle groups. It is important to stretch out all of these muscle groups. Using the Backbridge can help you alter the stretches' intensity by using different levels of the Backbridge. These stretches are great for all ages as long as you always listen to your body and don’t overstretch. This knee stretch routine can be done in about 2 minutes (30 seconds ) per muscle group. My book, The Ultimate Backbridge Stretch Book, details many stretches while using the Backbridge, for all body parts.
In the front of your leg is the large group of muscles called the quadriceps. Fun fact they are the 2nd strongest muscle group in the body, your buttocks is #1. They are made up of 4 different muscles, hence, the term 'quad.' Of the 4 muscles, there are 2 that pull it straight, one that pulls it to the inside, and one that pulls it to the outside. When these muscles pull evenly, your kneecap is perfectly aligned, and it allows you to extend your leg. Found on pages 64-66 in my Ultimate Backbridge Stretch Book.
These are made up of 3 different muscles in the back of your leg that act like the opposite of the quadriceps. These muscles allow you to bend your leg. Found on pages 86-87 in my Ultimate Backbridge Stretch Book.
This is a muscle that is in the front of the lower leg and it helps you raise your foot and impacts the knee. Exercises found on pages 54-55 in my Ultimate Backbridge Stretch Book.
Gastrocnemius and soleus
These are your calf muscles in the back of your lower leg and it pulls your heel and leg up. Exercises found on pages 59-60 in my Ultimate Backbridge Stretch Book.
Essentially you need the right amount of balance and pull from all of these muscle groups for your knee to function optimally. Your knees will thank you for it!