Flexibility is essential for normal functioning, and knee bends are a proven way to improve flexibility.
Performing range of motion exercises on a daily basis prevents stiffness developing and stretches all the attached muscles. This can help reduce pain and stiffness, and prepares the joint for sudden demands.
Knee bending is an essential movement for many daily functions. We have to bend our knees to walk, climb stairs, get in and out of the car, all manner of essential tasks.
Normal range of motion is around 140 - 150 degrees, but we need at least 70 degrees for walking and 110 degrees to negotiate stairs.
This is a simple exercise. Sit on the floor with your legs out in front of you. Slowly bend your knee as far as it will comfortably go - it should feel tight, but not painful. Use yoru hands around the ankle to gently pull in the lower leg and apply pressure.
Hold for ten seconds, then slowly straighten. Do this 5 or 6 times, then relax. If you repeat this several times throughout the day you will gradually increase your range of motion.