Forward Bend  

The forward bend stretches the hamstring muscles and the back of your knees. Initially stand and bend yourself to touch your feet or clasping your shin. Now, after warming up initially with this procedure, we can go in with the real exercise causing the stretch in your lower legs. 

Crossed Stretch 

In this procedure, stand straight and just keep your right foot on the side of your left foot. Now bend yourself forward slowly. Exhale slowly when you bend forward and inhale when you rise up to your normal standing position. The shin region and back of your knees will be strained during this exercise and keeps them in shape. Do it for both the legs with same procedure. 

Front foot stretch 

In this stretching exercise, keep one foot in front of the other foot and bend forward. This exercise also stretches the muscles of your back knees but slightly at a higher region compared to the exercises given above. Repeat the same procedure with the other leg brought forward. Standing on a regular smooth surface and performing this stretching exercise is important. Good pair of canvas shoes or sport shoes is even better.