10 Exercises That Can Help Relieve Aching Knees

Here are some great knee exercises that work to help calm achiness and soreness. 

1. Hamstring stretch. Sit on the floor with your legs extended in front of you. Bend forward at the waist and reach for your toes. If you can’t reach your toes, try to reach for your shins or calves. Hold the stretch for 30 seconds.
2. Knee extension stretch. Sit on the floor with your legs extended in front of you. Bend your right knee and place your right foot on the floor next to your left knee. Lean forward and place your hands on your right knee. Gently push your right knee towards the floor until you feel a stretch in the front of your left thigh. Hold the stretch for 30 seconds, then repeat on the other side.
3. Quadriceps stretch. Stand up straight and grasp the back of a chair with one hand. Bend your right leg behind you and grasp your right foot with your other hand. Gently pull your heel towards your buttock until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then repeat on the other side.
4. Calf stretch. Stand facing a wall with your feet shoulder-width apart. Lean forward and place your hands on the wall at shoulder height. Keep your back straight and your heels on the ground. Slowly bend your knees until you feel a stretch in the back of your calves. Hold the stretch for 30 seconds.
5. IT band stretch. Stand with your feet shoulder-width apart. Step forward with your right leg and bend your right knee until your right thigh is parallel to the ground. Keep your left leg straight and your left heel on the ground. Lean forward slightly until you feel a stretch in the outside of your right thigh. Hold the stretch for 30 seconds, then repeat on the other side.
6. Hip flexor stretch. Lie on your back with your knees bent and your feet flat on the ground. Place your hands behind your thighs and gently pull your knees towards your chest. Hold the stretch for 30 seconds.
7. Bridge pose. Lie on your back with your knees bent and your feet flat on the ground. Place your arms at your sides, palms down. Slowly raise your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold the pose for 30 seconds, then slowly lower your hips back down to the ground.
8. Child’s pose. Start on your hands and knees. Bring your hips back towards your heels and sit on your heels. Fold your torso over your thighs and rest your forehead on the ground. Relax your arms by your sides. Hold the pose for 30 seconds.
9. Corpse pose. Lie on your back with your legs extended and your arms at your sides, palms up. Relax your entire body and let go of any tension. Breathe deeply and evenly for 5-10 minutes.
10. Meditation. Meditation can help to reduce stress and pain. Find a quiet place to sit or lie down in a comfortable position. Close your eyes and focus on your breath. Allow your thoughts to come and go without judgment. Continue for 5-10 minutes.

These are just a few of the many relaxation exercises that can help relieve aching knees.

If you are experiencing knee pain, it is important to schedule at Desiree Health Chiropractic to rule out any underlying medical conditions. However, these exercises can be a helpful addition to your treatment plan.