hey everybody it's Doctor Jo and princess Remy, and today I'm going to show you a
5-minute stretching routine for knee pain. so let's get started.
so for this 5 minute stretching routine, it's going to be in real time. so if you want to
follow along with me you can. and if you haven't yet already make sure you click
on that subscribe button down there so I can see your comments. so with this
routine, typically I'll tell you usually you want to stretch 30 seconds, do that
three times, to get a good stretch. but I understand that people are often busy.
they don't have a lot of time to do their stretches. so what I'm gonna do
with this one is it's going to be two 30-second stretches for each general
muscle group, so five minutes is enough if you can do three 30-second stretches
for each one, that's great. but I do realize that sometimes that gets a
little time-consuming. so what we're going to do, I'm going to have a little
timer on my phone, and we're gonna do the 30 seconds twice, a little 10-second
break in between each big muscle group that we're doing. so I've got this
started to go and then and to start off with we're gonna do a quick little
warm-up for the knee. so it doesn't have to be anything big or crazy, but just
kind of to get the knee moving a little bit so we're gonna start we're into a 45
second. I can't remember if I said minute or second but 45 seconds to warm up.
and then we'll go into the stretches. so we're just going to start it now and
it's doing the 45 seconds. so I would just start off with some maybe some knee
slides just to get it moving. this is a little bit stretching it, but it's a
continuous movement we're going to be doing this side for the stretching. and
it doesn't have to be again, you don't have to force it up. so if you're having
a lot of knee pain, you can go only right here to start warming it up, that's fine.
and then just kind of straighten it out. and then you're gonna do a couple quad
sets for a warm up. so again this one you don't have to hold it like you would.
sometimes in the exercise, I'm talking about the a quad set is you're just
squeezing that quad and relaxing is we're just doing a couple of those just
to get the muscle ready to go. and then we're gonna go into the first stretch
which is a calf stretch. for the calf stretch, I like to kind of
prop it up. if you're on your couch or your bed, you can just hang it off the
edge. You don't have to do it on the floor. and then just take a strap right kind of
above the ball of the foot, and pull towards you. so you're not actively
moving the foot, you're using the strap. you can use a dog leash. you can use a
belt to pull in, and you should feel that stretch right under there where that
calf muscle is that actually crosses that knee joint. so that's why it's
really important. so now just a little break in between and then go back into
that stretch. so this is the second 30 second stretch now. so again the calf
muscles, or that gastroc muscle, comes up it's attached that Achilles tendon, comes
up and crosses that knee joint. so if it's tight it's gonna cause pressure and
pain in that knee if it's not doing what it's supposed to do. so this is just a
nice way to really get that stretch in there and get everything loosened up. you
want your stretches to be comfortable, you don't want it to be painful.
just feeling tension. so now taking a little ten-second break. to get set up
for the next one, we're going to go into a hamstring stretch. I like just
continuing on and lying down into the hamstring stretch. keep this, keep the
straps in the same spot right on the ball of that foot. keep your leg straight
and come up into that stretch. so as you can see here, I've got my other one
propped up. you don't have to, you can bring it down. sometimes people feel like
they're getting a better stretch for that, but I like to prop it up because it
takes a little pressure off of your back. try not to bend your knee. if you're
doing this, you're not stretching those hamstrings because again the hamstrings
are the opposite of that that calf. take a little break and then come back up. it
attaches at your hip up here and comes and crosses the knee that way. so it's
another one that crosses the knee joint, and so if it's tight it's gonna really
cause some pain in that joint there. so try and keep that knee straight and
locked out, otherwise you're not going to get this stretc.h if you want to kind of
add the calf in a little bit you can pull your toes up towards you, but again
make sure that knee is not bending. if it starts bending, then come back down a
little bit to get that nice big stretch. so another little quick 10-second break. we're
going to go into an IT band stretch now. so it's very similar
to the hamstring stretch. I like it. you can keep everything in the same spot, but
bring this leg down. keeping that leg straight, again you're gonna come up and
now just drop it across your body. try not to lift your bottom up. you don't
have to roll all the way over keep that part of your hip down, and you should
feel that stretch through the side now. so that's your IT band, and guess what
it's another one that crosses that knee joint. so you really want to make sure
that you're getting it nice and stretched out. so you can keep everything
nice and loose. come back down and then come right back up to get that second
stretch in there. so you come up first keeping it straight and then roll it
across your body until you feel that stretch through there. now sometimes
people feel a little more stretch if they come down a little bit and come
over. the crossing the body is what gets that IT band stretch. so if you're not
feeling much down here, try coming up a little bit higher and come across. I feel
mine more if I can if I bring my leg up higher, but some people feel it more if
they're a little bit lower. so your choice. now just take the strap and kind
of wrap it around your ankle. and now you're gonna roll over onto your tummy
to get your quad muscles. so I'm just gonna wrap it around my shoulder like
this. and then you're gonna pull that strap trying to bring your heel towards
your bottom. now with this one, I'm propped up on my elbows just so I can
talk to you, but if you want to be comfortable. so if it's more comfortable
to lie all the way down, make sure and do that. lying on your tummy helps you get a
better quad stretch because if the top part of your thigh is straight down and
not bent, you'll get more of a stretch. so coming
on down and come back up in that stretch. so again just just like all the other
muscles that quad tendon comes all the way down to the kneecap or that patella,
it attaches there. so it has a lot to do with that knee joint. So a tight
quad can cause a lot of knee pain. so this is just another one to get that
nice stretch in there and get that flexibility so there's not as much pain
in the knee. make sure it's not hurting while you're stretching. just feeling
that tension in there. so the last one
is going to be a hip flexor stretch. so we're gonna come up into kind of a tall
kneeling position for that. just put a pillow here, the side you want to stretch.
bring it up, get into a lunge position, and just tuck your bottom in. you don't
have to go far forward like sometimes I do in my videos.
you're just tucking that tailbone in. you're rotating everything inwards to
get that stretch in that hip flexor. and one of your hip flexors is actually a
part of your quad muscles, so that's why even though it says hip flexor, it has to
do with that knee. it comes down to that knee .so that's why it's just important
to stretch. take a little break, and then go back into the stretch.
so see how my hips are rotating I'm tucking my tailbone in? I can feel that
stretch through there, but if you need a little bit more you can kind of lean
into it a little bit. just try and keep your back upright. I see a lot of people
want to do this, and then I'm not stretching that hip flexor at all. you
have to keep your back up and you have to tuck that tailbone in. and then if you
want more you can go forward a little. good. so that's it. so there you have it,
that was my five minutes stretching routine for knee pain. if you'd like to
help support my channel, make sure and click on the link up there, and don't
forget to subscribe, subscribe did I see subscribe? by clicking down
there. and remember be safe, have fun like princess Remy, and I hope you feel
better soon.