Protect sensitive kneecaps through these strengthening postures

≤15 min. Hamstrings, IT band, quadriceps, and rotator muscle strength and flexibility all have a role in ensuring patella support, and therefore sensitivity of the kneecap sometimes referred to as patellofemoral syndrome. This practice leads you through poses that should be repeated for support in the kneecap. Start with a simple action of moving the kneecap when the legs are in a relaxed state, then move through several stretches: supine hamstring, standing IT band and outer hip, and quadricep poses before returning to a supine position to open the hips while maintaining a strong leg engagement. Blocks and a strap are always useful, but if you don't have these items, you can improvise. Be sure to repeat this practice multiple times if you have kneecap sensitivity.