Some days your knees feel fine. Other days they ache on the stairs, or feel tight at the back when you straighten your legs. If forward folds pull uncomfortably behind your knees, a few small changes can make working towards your toes feel much kinder.

Why you feel it behind the knee

Your hamstrings run from your sitting bones down the back of your thighs and attach just below the knee. When you fold forward with straight legs, the stretch runs right across the back of the knee. If your knees are already sensitive, that’s often where you notice it first.

Your calf muscles also cross the back of the knee, so pulling your toes up during a fold adds to the stretch there too.

Softer knees, kinder folds

Bending your knees a little takes some of the pull off the back of the knee, while still stretching your hamstrings and lower back. You could try:

• Keeping a soft bend in your knees, more than feels usual.
• Letting your feet and ankles relax rather than pulling your toes up.
• A seated fold with a rolled towel under your knees.
• Avoiding pushing your knees straight or locking them back.

You don’t need perfectly straight legs to make progress. Many people find their reach improves first with bent knees, and their legs straighten more over time.

Strength supports your knees and your reach

Exercise is one of the main recommendations for long-standing knee pain. Many people find their knees feel steadier and more comfortable when the muscles around them, especially the thighs and hips, are stronger.

Strength through a full range can also improve flexibility, which is why your goal videos include strength moves alongside stretches.

Building gradually

Regular, gentle stretching matters more than stretching hard. About 10 minutes a week for each area is enough to see changes, and much of the early progress comes from your nervous system getting used to the stretch. If your knees feel achier the day after, you could ease back to a gentler version for a day or two.

Something to try this week

Try your forward fold seated, with a rolled towel under your knees, once a day. Notice how it compares with standing.

What to take away

• Keep a soft bend in your knees as you fold.
• Relax your feet and ankles.
• Try a seated fold with a towel under your knees.
• Build strength alongside stretching.

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