hey everybody it's doctor jo and snoozing Kali.
today i'm going to show you five simple stretches and exercises to relieve knee pain that you can
do in bed/ i know isn't it exciting Kali? let's get started.
so before we get started, if you haven't already, make sure and click on the subscribe button below
because it helps grow my channel. so these stretches and exercises can be done in the bed
in the morning before you get up to help loosen you up. they can be done at night to kind of help
relax everything before you go to bed. or they can be done throughout the day on the floor on a couch
or in your bed. so the first one is just going to be a hamstring stretch. so with this hamstring
stretch is going to be kind of an active stretch. so just bring your leg up a little bit
where you can grab underneath here. now a lot of times people try and bring their head up when
they're doing it. really make sure you're relaxed so you're not straining your neck while you're
doing it. and as far as repetitions and sets go it's a little bit different for everybody but i do
have a video that talks about it a little bit more and you can find the the link to that video in the
description below. so with this hamstring stretch, you're just going to start with your knee bend
and slowly start straightening it up until you feel a stretch in your hamstrings back here. those
hamstrings cross that knee joint so stretching those out really help with knee pain. if you can
just get to here, that's okay. if you can only get here, that's okay. but you want to go as much as you
can until you start feeling a stretch. you can pull your toes up which will activate the calf muscles
a little bit to give you a double stretch, but if you're really trying to stretch those hamstrings
and you're feeling your calf more, you can relax your your foot a little bit and still
try and straighten out your leg. so since this is a full stretch, you want to hold it for 30 seconds,
come back down. if it's both knees, then alternating sides doing three on each side.
so the next one is just going to be a knee to chest stretch. so with the knee to chest stretch,
most of the time if you're doing it maybe for your back, i have people grab underneath here.
but if you're trying to stretch out your knee just a little bit with the knee to chest stretch,
if it's not painful, grab up top here a little bit and as you push forward put a little bit of
pressure on your knee to get that bend in there. you don't want it to be painful, but you want
to get that that stretchy kind of feeling maybe slightly uncomfortable. and then as you come back,
you can release it a little bit. you can do a full 30 second hold for that knee to chest stretch, or
if you want to do it more just a continuous motion and hold it maybe five to 10 seconds
at a time. it just depends on how much knee pain you're having.. so really you know you again you
want to be uncomfortable, you don't want it to be super painful. so the next one is going to be
heel slides. so with heel slides you're going to start down and just kind of slide it up. so this
is still trying to get that bend in the knee, but then you're coming back down. so this is more of
a continuous motion really sliding up. if you only can get to about here, sometimes you can take that
other foot and pull it up a little bit. and so i'm going to take a second for my thumbnail picture.
you can take it along with me too if you want to. but you can get that little bit of an over
pressure with your other foot to get that stretch in the knee. you don't have to. if you
feel like you're getting a nice stretch with that heel slide, you can just do it that way
as well, but again more of a continuous motion. you can pause for a few seconds at the end range where
you're feeling that stretch and then coming back down. so then the next one is going to be
a hamstring set. and so a set is more um really just like an isometric exercise where you're
activating the muscle, but you're not moving it. where if you have knee pain
it might be a little bit painful. and so these isometric exercises also help not only relieve
the pain, but they also help just kind of get that flexibility in there too by tightening up
the muscle real quick and then relaxing. and a lot of times you can get more flexibility in there so
the motion i am acting like i'm doing, or that i want to be doing, is that heel slide bringing it
back this way. but instead of actually sliding it, i'm going to push it into the bed, almost at an
angle like in and towards me. so i'm doing this movement, but the bed is actually stopping me.
so i'm activating those those hamstring muscles in the back. and you should be able to feel them
activating. you can even kind of feel those little cord like feelings right um above the knee there,
and those are your hamstrings activating, so that's what you're trying to do. so maybe a three to five
second hold squeeze squeeze squeeze. you might be able to see them activating a little bit. i'm
pulling up my toes just a little bit to help push that heel in three to five seconds and then relax.
and then so the last one is just a quad set. so same thing now except i'm activating my quad.
a lot of times, if you've seen these in my other videos, i'll roll up a towel
and put underneath the knee as a target. you don't have to especially if you're either in bed before
you get up, or already in bed. if you want to have something next to your bed, you can have that, but
you can do a quad set without anything underneath. sometimes it's just nice as a target especially if
you don't have full range of motion, but this time all you're doing is trying to straighten out your
legs. so you're pushing that knee down into the bed. you don't want to lift your heel up. the heel
wants to be, it should be touching the bed as well. and so you're activating that quad muscle. you're
contracting that quad muscle to try and squeeze and squish that knee down into the bed. same thing,
hold it for about three to five seconds, relax and then go back into it. so that nice squeeze
you can see if i pull up my toes towards me that helps kind of lock everything out and push it down.
so there you have it that's five simple stretches and exercises for knee pain that you can do in bed.
if you'd like to help support my channel, you can click up there. and don't forget to subscribe by
clicking down there. and remember be safe, have fun, and i hope you feel better soon.