Mobility
Strengthening
Stretching
Knee joint
Mobility
Lying on your back, bend one knee upwards. Lock your fingers behind the thigh and pull it upwards. Now stretch out the knee and bend forward as far as possible. Do both sides!

Strengthening
While seated in a stabile position, place one foot (serves as a weight) onto the outstretched opposite lower leg. Now bend and stretch toward the knee joint. Do both sides!

Stretching
Standing in a stabile position, bend one knee and grab the top of the foot at the ankle with one hand, pulling it upwards toward your bottom until you can feel the stretching in your thigh. Hold this position for 30-60 seconds and then return to the original position. Do repeatedly, alternating between both sides.