This real-time knee routine features easy 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 this routine: https://www.askdoctorjo.com/wellness-challenge-knee-beginner-worksheet

This knee routine is also Day 4 of my 10-Day Whole Body Wellness Challenge. Learn more about the challenge, and download a FREE calendar so you can follow along at: https://www.askdoctorjo.com/challenge

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.

If you’re participating in my 10-Day Whole Body Wellness Challenge, congratulations on finishing Day 4! See you back here for Day 5: https://youtu.be/eW1ox_Y3dBM

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8TIJCEKgYdrY1IaGex1Zgs

Knee Strengthening Exercises:
https://www.youtube.com/watch?v=PeaEDrAmSZw&index=3&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Knee Pain Relief Exercises & Stretches:
https://www.youtube.com/watch?v=aqkndmrDoCw&index=15&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support

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Day 4: Beginner Knee Stretches & Exercises - Whole Body Wellness Challenge:
https://www.youtube.com/watch?v=ZItATSWhrDg
https://www.askdoctorjo.com/wellness-challenge-knee-beginner

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 not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.