Knee Extension Stretch (Genu Flexum)

stretchknee

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Sit with the leg supported and let gravity stretch the back of the knee toward full extension (a footrest helps).
Supine: rest and actively press the back of the knee into the floor or couch; a small towel under the ankle adds leverage.
Add standing knee-extension work with a stretchy band.
Actively stretch the soleus and avoid prolonged sitting with bent knees.

Form cues

Drive the back of the knee down toward the surface
Avoid in patellofemoral pain if compression aggravates

Dosage

Hold 20-30s x 3-5; press-downs 10 reps hold 5s

Muscles worked

knee flexors — anatomical illustration — knee flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

soleus — anatomical illustration — soleusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

knee extensors — anatomical illustration — knee extensorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: knee flexors (hamstrings), soleus, posterior knee tissues

Strengthens: knee extensors (quadriceps)

Target muscles

Knee Flexors Soleus Posterior Knee Tissues Knee Extensors

Helps with

Standing Knee Bend

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

Reference: Postural Correction (Johnson) p.148-149