Extended kneeling places continuous stress on your knees, ankles, hips, and lower back. Spending just five to ten minutes stretching beforehand can improve flexibility, reduce muscle fatigue, and make it much easier to maintain good posture throughout the position.

Focus on gentle stretches for your quadriceps, hamstrings, calves, hip flexors, and ankles. Never bounce while stretching, and don’t force a joint beyond its comfortable range of motion. A little preparation before a scene can significantly reduce soreness afterward and help prevent unnecessary strains. Your body serves you best when you take care of it.