Work your knee gently :-)
Everything you see is done with kindness and caution: https://xenogorow.wistia.com/medias/pom4ghdkgv
This is an interesting one because it looks counter intuitive. Make sure you use a PAD where you kneel, this is excellent for hamstrings: https://xenogorow.wistia.com/medias/4o7p3bqpt8
Be careful with this one and keep the legs apart enough to have a solid balanced position: https://xenogorow.wistia.com/medias/m1jdn15czc
My friend and rival did this exercise, more for core put a strong core does not exist with strong legs: https://xenogorow.wistia.com/medias/81unr2917u
This one is fun: https://xenogorow.wistia.com/medias/v70jyq7kyv
These were my staple stretches: https://xenogorow.wistia.com/medias/f9b7tz37u1
The other thing we have to think about is whether some rest would help.