I am an athletic training student so I am hoping I can give some well-intended advice. As kids we are taught that our body is made up of the “shoulders, knees and toes,” but the truth is every part of the body connects with one another. That being said, while there are no stretches specifically meant for the knee joint, strengthening and increasing the flexibility in your hamstrings and quads is the way to go. If you have access to a foam roll, roll out your hamstrings and quads once every other day to loosen the muscle fibers. From there you can use NSCAs (National Sport and Conditioning Associations) conditioning manual to outline what stretches best target the legs which will in turn help with your stiff knee 🙂
- How do you handle holidays and completing tasks, especially work-related ones?
- How long does it take to stretch?
- How can I manage good nutrition, exercise, and rest if I work 12-14 hours a day at the office? Since I cook for myself, I usually need 2 hours to cook each day. I also exercise for 2 hours a day. I sleep for 7 hours and travel for 2-3 hours each day to and from work. That’s 14 hours of stuff, which only leaves me with 10 hours for work. I have no time to socialize or anything else. How can I manage my time better?
- How do you stay consistent with your practice?
- What time of day is best for stretching?
It's important to know where/why your knee is stiff. I am a licensed massage therapist and know that knees can be tricky. They move in so many different directions. You can message me on Facebook or Instagram @mandamancewilkinson with more info on the discomfort and I can give you a better idea of what to do!
A quickand easy exercise is to lay on your back, grab your shin of one leg with both arms, gently pull and release your leg towards your chest. Repeat each day as much as possible.
I can’t tell you any moves from the top of my head but .A great way to unstiffen your knee , is to to bending exercises and make sure you stretch them out lots.
I don’t know the specific case but you should probably work the whole leg for that, even the hips. The knee is an articulation, not a tendom. The tendoms involved in it’s movement are the ones under and above in the leg, so probably it’s the whole extremity that it’s rigid. Always remember to warm up a little first and listen to your body when it tells you you’ve reached your limit 🙂
- If you have had a difficult time getting a job at some point, what techniques helped you get out of that rut?
- What are some good stretches to do in bed?
- What’s your favorite stretch?
- What stretches are the best?
- How do you prevent over stretching in a body that is hyper extensible
- How can I stretch/loosen up the muscle in my thigh without bending the knee? I cannot bend my knee right now due to surgery and my thigh is constantly tense.
- Do you find it harder to stretch first thing in the morning?
- When you stretch, do you ever do it alone as a practice in itself, or only as a part of another workout or exercise?
- Do you have any recommendations for stretches at work?
- How do you find ways to step out of your comfort zone?