Target the front of the thigh to relieve knee and low back pain. Stand with feet just at hip width. Bend the knee of the side you want to stretch so that your heel comes up toward your buttock. Use a towel roll tucked behind the knee to open up the joint. Grasp the foot or ankle with the same-side hand, or use a belt or towel if you can’t reach. If needed, rest your opposite hand on a table or chair to help maintain your balance throughout the stretch.