Using exercises such as the prone knee bend is a good way to restore full range of motion to a damaged knee joint.
Whether you have suffered an injury, had surgery, or have a chronic condition, restoring full range of motion is essential if you are to return to a complete range of activities.
The prone knee bend allows you to stretch the muscles and connective tissues (tendons and ligaments) around the joint, which is vital for many daily movements that we take for granted.
For example, while a full range of motion is around 140 - 150 degrees, we need at least 70 degrees for walking and 110 degrees to negotiate stairs. Flexibilty in this joint is thus essential if we are to be able to walk, climb stairs, or get in and out of the car, all of which are essential daily tasks.
To perform this stretch, lie on your stomach with your legs straight out behind you. Slowly bend your knee, bringing your heel down towards your butt. When your foot is as low as it will comfortably go, hold for five seconds, then genlty return your foot to the floor.
Perform three sets of ten daily to make a significant difference to your flexibilty.