4 Stretches That Will Help You Improve Mobility And Reduce Knee Pain In 2023

These four knee stretches will help with improved mobility and reduced knee pain:

1. Lunge flex
When you do a lunge, it puts pressure on your knees, and preps your muscles to bear the impact, which is coming its way.

Hold that lunge for firmer muscles around knees. 

To do a lunge flex, stand straight, and bring one knee ahead of the other. The leg which is behind, must stay straight. The front knee will make a 90-degree angle with your thigh and lower leg. Stay in this pose for 10 seconds and then switch the leg.

2. Quad stretch
Do you know if you have tight quad muscles, then even a low-impact exercise will add more pressure to your knees? That’s why loosening up your quads will benefit your knees, and there’ll be less wear and tear.

This is how you do a quad stretch. 

For a quad stretch, stand with your spine erect, and with one hand, take the support of a wall or a chair for better balance. Now, bend the left knee and grab your left ankle. Bring your left foot behind you. With your hand on your ankle, try pulling your leg up and back. Keep this stance for 10 seconds, and then switch the leg.

3. Butterfly flicks
This yoga pose will help you with improved mobility, and even relax the muscles supporting your knee.

Butterfly pose for stronger knees. 

To do butterfly flicks, sit on the floor, and keep your torso and head up high. Move the soles of your feet together to form a triangle with your legs. Drop your knees to the sides, as far as you can. You can use your arms to push down on your knees for a deeper stretch. Lean forward, keeping your torso and head aligned, as best as you can. You should feel this stretch in your inner thighs.

4. Straight leg
This one will stretch your entire leg muscle, so that you don’t suffer from cramps at all! This is because this exercise helps in enhanced blood circulation, due to which your joints are properly lubricated.

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