Bending/stretching knee (lying down)

Bend and extend knee in the lying position is a simple mobility and activation exercise in which you lie on your back and actively bend your knee by sliding your foot towards your buttock and then extend your leg again. The exercise is often used in the early rehabilitation phase after knee injuries, surgery or during periods of immobilisation to maintain or restore range of motion. It is a gentle, controlled way to mobilise the knee without strain.

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Bending/Stretching Knee (Lie)

Purpose of the exercise

Mobility and activation exercise for the knee joint and quadriceps/hamstrings. Improves knee flexion and extension range of motion, activates leg muscles after inactivity and helps restore normal knee movement. Also effective for reducing stiffness after prolonged sitting or lying down, and for stimulating joint fluid circulation in the knee.

Supplies

Mat or soft surface
Sufficient space to lie outstretched
Optional: towel under knee for comfort
No further material required

Starting position

Lie on your back on a mat
Fully extend both legs
Let your arms relax next to your body
Keep your head relaxed on the ground
Keep your pelvis neutral on the ground
Relax your shoulders

Implementation

Slowly bend one knee by sliding your heel across the ground to your buttock
Keep your foot flat on the ground while flexing
Bend as far as comfortably possible (ideal: heel towards buttock)
Hold briefly in the bent position
Slowly straighten your leg again by sliding your foot back
Return to fully extended position
Repeat the movement

Points of interest

✓ Move slowly and in a controlled manner
✓ Keep your foot flat on the ground while sliding
✓ Stay within your comfort zone (no pain)
✓ Keep your pelvis stable on the ground
✓ Breathe calmly during the movement
✓ Focus on full range of motion (as far as pain-free as possible)
✗ Avoid fast or jerky movements
✗ Don't force past pain or discomfort
✗ Don't lift your pelvis off the ground
✗ Don't let your foot off the ground
✗ Do not turn your leg inwards or outwards
✗ Do not overstress (stay relaxed)

When this exercise?

This exercise is suitable in early rehabilitation after knee surgery (cruciate ligament, meniscus, cartilage), knee injuries or after periods of immobilisation to restore range of motion (in consultation with physiotherapist). Ideal as first mobility exercise when knee movement is allowed again. Very effective for stiffness after prolonged lying, sitting or travelling. Perfect as daily mobility exercise for the elderly or people with knee osteoarthritis to maintain range of motion. Also valuable as a warm-up for other knee exercises. Can be performed several times a day. In case of acute knee pain, swelling or instability, first have it assessed by a physiotherapist. Start gently and build range of motion gradually over days to weeks.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.