Knee Relief Stretches

This is for you if you have chronic knee pain, knee ligament injuries, knee pain when going up and down stairs, trouble bending your knee, arthritis in the knee or pain under the knee cap. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

Total Time - 7 mins

How: Stand up straight, hands at sides. Squeeze buttocks together; be sure to use buttocks muscles, not thighs or abs.  Do one set with feet straight, hip-width apart, and one set with feet duck-toed outward.

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Pull shoulders back. Knees and feet line up with hips. Relax stomach muscles. Place pillow between knees, using inner thighs. Squeeze pillow for 2-second hold then release gently.  You may need to fold pillow for thickness. Keep feet parallel to each other and don’t let stomach or upper back participate.

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Lift both heels off the floor.  Toes stay on floor without helping heel raise. Instead, use hip muscles to raise heels. Do 3 sets of 15 reps. 

How: Lie on back, knees bent, feet flat on floor. Use 2 rolled towels, 3.5 inch diameter, behind neck and under low back, offering support not to elevate hips or head. Lift one foot 4 inches off floor.  Keep knee in line with shoulder, foot in line with knee.

How: Sit against wall with legs straight out in front. Squeeze shoulder blades together and hold.  Do not elevate shoulders. Tighten thighs. Point the feet toward belly button.

Add this when resting (Total Time - 27 mins)

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold position.

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat. Use Thigh Test to determine when leg is completely relaxed. 

Thigh Test: An alternative way to know when leg is relaxed. Contract thigh of straight leg to feel the strongest part of the contraction. Initially it will be near the knee. As the stretch continues,  The contraction will move up thigh. Don’t hold thigh in contraction; simply contract and release it when testing every few minutes. When you feel the contraction at the top of the thigh, it’s time to switch sides. 

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight and elevated on small stepladder, book stack, etc (get creative), high enough that the back and hips are flat on floor. Prop feet so toes point upward. Hold this position at each step for a minimum of 3 minutes. The idea is to progressively lower straight leg 5 inches at a time until it rests on floor.  As you lower the leg, relax your back on the floor. Don’t try to flatten your back. Let it happen naturally. Repeat on opposite side.  

Thigh Test: An alternative way to know when leg is relaxed. Contract thigh of straight leg to feel the strongest part of the contraction. Initially it will be near the knee. As the stretch continues,  The contraction will move up thigh. Don’t hold thigh in contraction; simply contract and release it when testing every few minutes. When you feel the contraction at the top of the thigh, it’s time to switch sides.