Buy the Moderate Knee WorksheetThese 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. This knee routine is Day 3 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to 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 resistive band.

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!

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