The muscles on the inside of the knee are primarily the medial collateral ligament (MCL),

the medial meniscus, and part of the quadriceps and hamstring muscles. Here are some
stretches and exercises that can help strengthen and stretch these areas:

1. Hamstring Stretch: Sit on the ground with both legs stretched out in front of
you. Bend one knee and place the sole of that foot against the inner thigh of your
straight leg. Lean forward from your hips and reach for your ankle or foot. You
should feel a stretch in the back of your thigh. Hold for 20-30 seconds and switch
sides.
2. Quadriceps Stretch: Stand next to a wall or use a chair for balance. Bend one
knee, bringing your heel towards your buttock. Grasp your ankle with your hand
and gently pull your foot closer to your buttock. Keep your other leg straight and
try to keep your knee pointing straight down, not out to the side. You should feel
a stretch in the front of your thigh. Hold for 20-30 seconds and switch sides.
3. Inner Thigh Stretch: Sit on the ground with your back straight. Bend your knees
and put the soles of your feet together. Gently press your knees towards the
ground using your elbows. You should feel a stretch in your inner thighs. Hold for
20-30 seconds.
4. Hip and Knee Extension: Lie on your back with one knee bent and the other leg
straight. Slowly lift your straight leg up about 12 inches off the floor. Hold for a
few seconds, then slowly lower it back down. Repeat 10-15 times and then switch
to the other leg.
5. Straight Leg Raise: Lie on your back with one leg bent and the foot flat on the
ground. Keep the other leg straight and lift it to the height of the opposite knee.
Repeat 10-15 times and then switch to the other leg.
6. Heel Slide: Lie on your back with your legs straight. Slowly slide the heel of one
foot towards your buttock, keeping the heel on the ground. Slide it back to the
starting position and repeat 10-15 times, then switch to the other leg.

Remember, it's important to warm up before stretching, and never stretch to the point
of pain. If you feel pain, ease off the stretch. Also, keep in mind that consistency is key.
Doing these exercises regularly can help improve flexibility and strength over time.

Please consult with a physical therapist or other healthcare professional before starting
any new exercise regimen, especially if you have a pre-existing condition or are
recovering from an injury.