Скачать или смотреть How to Stretch to Relieve Kneecap Pain (Rectus Femoris, Iliopsoas stretch)

Nagging kneecap pain? 😣 It’s often linked to stiff quads and hip flexors (especially the “rectus femoris” muscle)—and this stretch can make a HUGE difference.

Tips for success:

✅ If you’re really tight, rest your foot on the SEAT of the chair instead of the back

✅ Keep hips squared forward and your knee pointing straight down

✅ Tuck your tailbone/pelvis slightly to target the correct muscles

✅ Hold 4–5 deep breaths per side

Do this before workouts if your knees usually ache—it can help take the edge off. 🙌

👋 Want more relief? In my FREE Hip Flexor Masterclass, I’ll walk you through the best stretches to loosen up your hips and feel better fast.

Grab it at www.vigeofit.com/hips to get my free Hips Masterclass

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