The knee joint moves in two directions: flexion, or bending, and extension, or straightening. Joint stiffness develops after injury or surgery, affecting daily activities. Decreased knee flexion causes difficulty with climbing stairs, getting in and out of a car and moving from sitting to standing. Perform passive knee-flexion exercises to stretch tight knee joints and improve your range of motion.
Sit in a rocking chair with your foot on the floor. Slowly rock forward and allow the rocker to bend your knee until you feel a stretch that is not painful. Hold this position for 10 to 30 seconds, then rock back to relieve the tension. Repeat this three times.
Sit in a chair with your feet flat on the floor. Keep the foot of your stiff leg on the floor and cross your opposite ankle over your shin. Pull your top leg back to bend your stiff knee. Pull until you feel a stretch and hold it for 10 to 30 seconds. Repeat the exercise three times.
Lie on your back or sit on the floor and lean against a stable surface. Place a rolled towel around the front of your stiff knee. Hold one end of the towel in each hand and pull to bend your knee until you feel a stretch. Hold the stretch for 10 to 30 seconds and repeat it three times.
Loop one end of a belt through the buckle, and place it around your foot on the stiff leg. Lie on your stomach and hold the end of the belt in your hand on the same side as your stiff knee. Pull the belt to bring your foot toward your buttock to bend your knee. Stop when you feel a stretch and hold this position for 10 to 30 seconds. Repeat the exercise three times.