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Knee Stretches & Exercises - Moderate Whole Body Wellness Challenge

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These general knee stretches & exercises are simple, but effective in helping to strengthen the knees and relieve knee pain. This knee routine is performed in real-time so it's easy to follow along. Buy a worksheet with this routine: https://www.askdoctorjo.com/wellness-challenge-knee-moderate-worksheet

This knee routine is Day 3 in my Moderate 10-Day Whole Body Wellness Challenge. Learn more about the challenge and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/moderate-challenge

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a resistive band.
This is the resistive loop band I'm using: https://amzn.to/3AtELMS (affiliate link)
This is the stretching strap I'm using: https://amzn.to/3fMo4UP (affiliate link)

Let’s begin with a quick 2 minute warm up to help get the knee muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

Starting off with exercises lying down is a great way to activate the muscles without worrying about balance. Supine straight leg raises (SLR), prone hamstring curls, bridges with a ball squeeze, and bridges with a band will help activate the muscles around the knee and hip to improve stability and decrease pain.

Next, a sit to stand exercise works all the muscles in the lower body for a great workout.

Then going into some full stretches with a seated hip flexor and quad stretch will really help improve motion and decrease tight muscles.

Finally, clamshells, single leg balance, and marching will work the gluteus muscles.

Congratulations on finishing Day 4 of the Moderate Whole Body Wellness Challenge. See you back here for Day 5: https://youtu.be/_Cv__P7_el8

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist:

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist:

Knee Strengthening Exercises:

Knee Pain Relief Exercises & Stretches:


Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support


Knee Stretches & Exercises - Moderate Whole Body Wellness Challenge:

00:00 - Knee Stretches & Exercises
00:23 - Knee Warm-up
03:15 - Straight Leg Raise
06:08 - Hamstring Curl
08:56 - Bridge with Ball Squeeze
10:27 - Bridge with Resistive Band
11:57 - Sit to Stand
13:26 - Seated Hip Flexor Stretch
16:16 - Seated Quad Stretch
19:06 - Clamshells
21:55 - Single Leg Balance
24:46 - Standing March

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
knee pain, knee pain exercises, knee pain relief
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