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Prone Knee Bend
Start by lying on your stomach and bend at the knee and gently hold the top of your foot to stretch the front of your thigh.
Perform on each side and hold for 20 seconds each, repeat times, 3 times a day.
Standing Knee Bend
If you are not able to lay down, while in a standing position, bend your knee back behind and hold your ankle/foot. Next, gently pull your knee back to stretch the front of your thigh.
Perform on each side and hold for 20 seconds each, repeat times, 3 times a day.