Buy the Knee Routine worksheetIt’s Knee Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time knee routine is simple, but effective in helping strengthen the knees & relieve knee pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

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.

Congratulations on finishing Day 4 of my Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo’s Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

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