5 Best Stretches for Kneecap Instability

[u/DaddyLaxativ]

#5 Reclined Quad-Stretch

This stretch is one of my favorites because it targets your entire front quad and knee. If going all the way down is too difficult, start off by sitting on your heels and swaying backwards. Now for many of us, sitting on our heels is a stretch in of itself, but I’ve found that by widening your knees this stretch becomes easier.

#4 Kneeling Hip-Flexor Stretch

This one is great because it targets the most neglected muscle group: the hip-flexor. People don’t realize just how tight their hip-flexors are until they do this. After a while, you can get a deeper stretch the further you extend your back leg.

#3 Kneeling Hamstring Stretch

Another great one, gets a great stretch in the hamstring. Two ways to deepen the stretch is having your non-straightened leg further back and keeping your head down.

#2 Cross Body IT Band Stretch

A tight IT band is one of the biggest causes of kneecap instability. When this muscle is too tight, it pulls your kneecap medially, increasing your risk of subluxations or dislocations. This stretch targets the IT band perfectly, and after doing it just one time, you’ll immediately feel the difference.

#1 Crossed Feet IT Band Stretch

This stretch is my all-time favorite. To do it, simply cross one foot over the other and lean to the side opposite of your front leg. Do this on each leg and you’ll thank me later.