Write For Us

Real-Time Knee Stretching & Exercise Routine

E-Commerce Solutions SEO Solutions Marketing Solutions
34 Views

  • Thanks! Share it with your friends!

    You disliked this video. Thanks for the feedback!

ava
Published
This real-time knee routine features easy knee stretches & exercises that can help strengthen the knees & relieve pain. It can also help decrease knee tightness and improve overall knee flexibility. Buy a worksheet with these knee stretches & exercises at https://www.askdoctorjo.com/product/13-beginner-knee-stretches-exercises-worksheet/

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 roll or rolled up towel.

Let’s begin with a quick 2 minute warm up to help get the 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.


After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Quad sets, hamstring sets, glute sets, hip abduction, and hip adduction isometrics will help activate the muscles around the knee and hip to improve stability and decrease pain.


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

Finally, in standing, hamstring curls, standing march, hip flexion/extension, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

00:00 - Knee Stretches & Exercises
00:24 - Knee Warm-up
03:02 - Quad Sets
05:51 - Hamstring Sets
08:41 - Glute Sets
10:12 - Hip Abduction Isometric
11:41 - Hip Adduction Isometric
13:13 - Hip Flexor Stretch
16:01 - Hamstring Curl
18:51 - Standing March
21:42 - Hip Flexion & Extension
24:32 - Mini Squats

DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
Category
Medical
Tags
knee pain, knee pain exercises, knee pain relief
Sign in or sign up to post comments.
Be the first to comment