[header] How to stretch your knee [title] Use dynamic stretches to strengthen and stretch your muscles. [step] This exercise works your thighs and supports good body mechanics-including how your knee moves-if it's done properly. Start with a smaller range or motion and keep your movements within your pain-free zone. 
Stand tall with your feet shoulder width apart, and rest your hands on your quads or extend your arms in front of you. Keep your back straight, bend your knees, and lower your hips as if you were sitting in a chair.