Hey, everybody is Doctor Jo and chill Mr. Bear,
and today I'm going to show you 10 stretches to relieve a stiff knee.
So let's get started.
Stretch number one is patella mobs.
So this is kind of a stretch, kind of a mobilization.
But when you're moving your kneecap around, it really helps loosen everything up, especially
your quad tendon muscles and the tendon below.
For patella mobs, put your legs straight out and try and relax your muscles as much as
you can.
If your muscles are tight, you're not going to be able to move that kneecap.
So relax the muscles, and then push out and in,
and then you can go
down and up.
Stretch
number two heel slides.
So heel slides is a great way.
There
you go.
That's
right Bear to stretch it out.
Get those hamstrings moving, get the joint stretched out.
For heel slides lie down on the ground and prop your knees up.
Then just slide your foot all the way out and then come back up.
Number three, a quad stretch in prone.
So you really want to stretch out this quad muscle because again, it's connected to that
tendon into the kneecap or the patella.
And so a lot of pain, I know, it comes from right there doesn't it Bear?
That quad muscle.
So you really want to get it stretched out.
For quad stretching prone, lie on your stomach.
Take a belt or dog leash and wrap it around your ankle.
Pull it over your shoulder and pull until you feel a stretch, then hold that stretch.
Number four hamstring stretch with a strap.
So again, your hamstrings have a lot to do with your knee.
They cross that knee joint and so when they get tight, there's a lot of stiffness in that
knee.
So you really want to stretch those hamstrings out.
For hamstring stretch in supine with a strap, you can use a belt or dog leash.
Take the belt and put it at the bottom of your foot.
Straighten out your leg as much as you can.
You want that knee to be straight.
So if it bends, then bring it back down a little bit.
Pull your toes toward you and bring it up till you feel a stretch and hold it.
Number five IT band stretch with a strap.
So again, that IT band is another muscle/tendon that crosses that knee joint.
Oh, I know it.
When it gets tight.
It's so stressful.
And so you want to stretch out that IT band, that tensor fascia latae with a good stretch.
For an IT band stretch in supine with a strap, you can use a belt or a dog leash if you have
one.
Put it around your foot.
Anywhere that's comfortable.
Keep your leg as straight as you can, locking out that knee, and then dropping your leg
over to the side until you feel a stretch through here.
Hold that stretch.
Number six calf stretch with a strap.
So again, all these muscles, those calf muscles, cross that knee joint.
So when it's crossing that knee joint, if they're tight muscles, they pull on that joint
and make it tight or stiff.
I know Mr. Bear.
So you really want to get those muscles nice and stretched out and using a stretch strap
really helps with that.
For a calf stretch with a strap, you can use a belt or dog leash.
Take the belt and put it just at the bottom of your foot.
Relax your ankle and then pull towards you.
Holding that stretch
Next butterfly stretch.
So a butterfly stretch stretches the groin muscles.
And again, even though some of those muscles don't actually cross the knee joint, some
do, they're really close to that knee joint and really have a lot to do with the knee
and the thigh area.
So again, stretching those out helps with that stiffness knee and stiffness in the knee
and pain in the knee.
For the butterfly groin stretch, put your feet together and let your knees drop out
to the side.
Keep your back straight, and lean forward while pushing your elbows down on your thigh.
If you need more of a stretch, bring your heels in.
Number eight is going to be a lunge stretch for the hip flexor using a pelvic tilt.
When you add in that pelvic tilt, you really stretch those psoas and those hip flexor muscles,
because they're attached all the way up to that spine.
So when you get that tilt, you're going to get that extra stretch.
For a hip flexor stretch with a pelvic tilt, get into a lunge position with the knee down
on the side that you want to stretch.
Use a pillow to protect your knee.
You're going to pelvic tilt or tuck in your booty.
And then gently lean forward.
Number nine seated heel slides with the heel tap.
These are some of my favorites, especially for stiff knees.
Especially if someone's had a surgery.
It's a great way to get that joint loosened up in a comfortable way.
For seated heel slides with a heel tap, put your foot just directly under your knee, start
sliding it back until you feel some tension.
And then tap your heel two to three times and then slide back again trying to keep that
heel down.
Number 10 soleus stretch.
So the soleus muscle is sometimes forgotten about a little bit because it hides underneath
the calf muscles.
It's a nice flat muscle, but it also also goes up to that knee as well.
So it's really good to get that one stretched out.
And doing a standing stretch is a nice way to stretch it.
For the soleus stretch, use something sturdy to push against, put the foot back that you
want to stretch and the other one forward.
This time you're going to bend both knees until you feel the stretch and hold it.
Try and keep your back heel down.
Mr. Bear?
Are you awake under there?
Oh no.
So there you have it.
Those are 10 ways to stretch a stiff knee.
So if you'd like to check out some other videos for the knee, check out the playlist over
here.
And don't forget to subscribe
down there.
And remember, be safe,
have fun, and I hope you feel better soon.