Hey everybody is Doctor Jo is sweet bald leg Kali. Today we're going to
show you 10 exercises to relieve a stiff knee. So let's get started.
So as you can see sweet Kali can relate because she just had knee surgery herself
so she's recovering from her tplo surgery. So exercise number one is going to be a quad set.
So quad sets are great because they help strengthen that quad muscle in the knee.
That has a lot to do with how the neat works and extends. For quad sets take
a rolled up towel and place it underneath your knee for a target, then you're just
going to push your knee down into the role while contracting that quad muscle, squeeze and hold.
And then relax.
Number two
hamstring sets. sets for hamstrings are also great because they help strengthen those hamstrings
that go behind the leg and then cross that knee joint. So you really want to
get those strengthen to because that's going to help with that stiff knee.
For a hamstring set, bring up your knee in place your heel on the ground,
you're going to push your heel directly down to fire those hamstrings. So pushing down and hold.
Then relax.
Number three
glutes sets. So when you think about the glutes, you don't always think about your knees.
But if you have a stiff knee a lot of times it's coming from a joint above or joint below And so
those glute muscles really help the way the knee function. So you want to get those strong as well.
For glutes sets, you can lie on your stomach or on your back,
you're just simply going to squeeze your butt muscles and hold it.
Number four, bridging bridging is one of my favorite exercises for the knee,
the hip and the back is great for your glutes and it's great for
your hamstrings. And it's great for all the muscles around both of those areas.
For bridging, bring both knees up and put your feet flat on the ground. You can put your arms
by your side and then lift your bottom up off the ground just to about level so you don't want to
arch your back and you don't want it sagging, just bring it up level and then slowly come back down.
Number five seated hip flexion. Same kind of thing with the glutes. The hip flexors don't always
cross to the knees, but there are some hip flexors that are also knee muscles and so you
want to get those strong as well. For seated hip flexion makes sure your back is nice and
straight when you're doing the exercise. Just bring your knees straight upwards. Number six,
long arc quad
or knee extension. So again, this is working those quad muscles but it's a little bit step
up from those sets where you're just activating the muscles. Now you're actually moving the legs
so you're getting a bigger movement in that exercise. For seated knee extension, just
bring one foot up and squeeze that quad muscle as tight as you can. Then slowly come back down.
Number seven hamstring curls and standing. So same thing this is kind of a progression
from the hamstring sets. Now you're actually making full movements with those hamstrings
and those curls will really help strengthen those muscles.
For hamstring curls in standing you something sturdy to hold on to for balance.
Then you're going to take your heel and bring it back towards your bottom. But make sure your thigh
stays downward so it's not coming forward, but it's staying down and your heel is going back.
Number eight
standing hip flexion and extension. This is a great one because again even though it's hip
flexion and extension, it's really working those knee muscles as well. A lot of these muscles that
are up at the hips are also down at the knees. And so you have to have strong hips to have strong
knees as well. So you really want to work both of those. For standing hip flexion and extension,
hold on to something sturdy for balance, keep your upper body upright, and keep your legs straight,
pull up your toes, kick forward, and then a little bit to the back.
Number nine, hip AB and adduction in standing. So the same thing as the other ones. These are
technically hip strengthening exercises. For those hip muscles in those knee muscles are
sometimes the same muscles. So you really want to make sure that it's strength all the way around
in both joints. For standing hip abduction, and adduction. Hold on to something sturdy for
balance, keep your upper body upright, and lock out your leg keeping it straight, keep your toes
pointing in front of you the whole time, bring it across your body, and then out to the side.
Number 10 squats with a chair squats are a great exercise and using a chair for support is great
as well because you want to have something there just in case you have to sit all the way down.
But it's great for your quads, your hamstrings, your glutes,
even your calf muscles, so it's a great way to kind of finish
working all the muscles together. For squats with chair, use the chair as a target. Step just
a little bit away from the chair because you're going to stick your bottom back and bring your
chest forward so your knees don't go in front of your toes. So squat back, just touch the chair
and come back up.
So there you have it,
those were 10 knee exercises to relieve a stiff knee. Like Kali's knee. If you'd like to check
out some other knee exercises and stretches click on the playlist over there. And don't forget to
subscribe by clicking down there. And remember, be safe, have fun, and I hope you feel better soon.