Knees are the largest and most important joint in the body.
These 6 stretches will increase your stability and make you a more healthy person. Even better, you can do them at home with no equipment.
1. Quad Stretch
Stand tall and reach to bring one leg behind you. You can slowly bend down to get more support. There should be a slight burn in the ligaments around your knee. Feel free to use a chair if you need more support.
2. Standing Calf Stretch
Find a bare wall. Place your palms on the wall. Put one leg behind you and the other in a lunge position. Try holding the position for 20-30 seconds, then switch to the other calf.
3. Straight leg raise
Straight leg raises are great for your quadriceps. Lay down on a comfortable surface. Bend one knee with the other foot flat on the ground. Lift your leg straight up as high as it will go. Hold this stretch for 10 seconds, then switch to the other leg.
4. Hip Flexor Stretch
Kneel on the floor with your left knee below and your right leg extended forward. You want your right knee at a 90 degree angle. Rest your hands on your right knee and shift your weight forward. Shift legs after holding for 20 seconds. This is a great stretch for your knee.
5. Seated Leg Extension
Grab your favorite chair and have a seat. Hold on, you’re not done yet. Lift one leg up and hold it for 20 seconds. Switch legs. You can do this anytime you are seated for maximum knee and leg strengthening.
6. Heel Slides
This exercise can be done on a floor or bed for maximum comfort. Lying flat on your back, slide your heel up towards your bum while keeping your other leg’s heel on the bed or floor. Slowly slide your heel back down to the starting position. You want your knee to be facing the ceiling during this exercise. Do 10 reps with one leg before moving to the other.