Exercises to stretch the knees

The knee is the most over-used joint in the body. Due to many other problems like obesity, the knee is usually the first joint which gives you trouble. These simple and straight forward movements practiced with a lot of awareness will gradually bring back pain free movement of your knee joint.

CAUTION: Make sure that your movements are easy and smooth. Move slowly and, at any time, if you feel pain—stop, take a deep breath and begin more slowly this time.

Exercise 1

Exercise 1

*  EXERCISE 1

•   Sit straight with your legs stretched out
•   Bend the knee of one leg, as shown
•   Raise the leg to 60 degrees upward
•   Repeat the movement for 5 - 10 times
•   Change the leg and repeat the same.

Exercise 2

Exercise 2

*  EXERCISE 2

•   Sit straight with your legs stretched out
•   Bend one knee keeping the heel off the ground
•   Support by interlocking the arm under the thigh
•   Rotate the leg from the knee joint in clock wise and anti clockwise direction
•   Repeat the same with other leg.