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Stiff Knee Pain Relief Exercises for Flexibility and Muscle Strength
AskDoctorJo•Processed: Mar 03, 2026
7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Legs, Glutes. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Muscle Strength.
⏱️ Key Moments
Summary:The workout includes 10 exercises targeting the knee to relieve stiffness and strengthen surrounding muscles, progressing from isometric to dynamic movements.
🏃 Guide
This video is designed for individuals experiencing stiff knee pain, providing targeted exercises to enhance flexibility and strengthen surrounding muscles.
Benefits
Improved range of motion in the knee
Enhanced muscle strength around the knee joint
Step-by-Step Guide
1
Quad Sets
Place a rolled towel under your knee, push down into the towel while contracting your quad muscle, hold, then relax.
2
Hamstring Sets
With your heel on the ground, push your heel down to engage your hamstrings, hold, then relax.
3
Glute Sets
Squeeze your glute muscles while lying on your back or stomach, hold, then relax.
4
Bridging
Lie on your back with knees bent, lift your hips off the ground to a level position, hold, then lower back down.
5
Seated Hip Flexion
Sit upright and lift your knees straight up towards your chest, hold, then lower.
6
Seated Knee Extension
Lift one foot while squeezing your quad muscle, hold, then lower.
7
Standing Hamstring Curls
Hold onto something sturdy, bring your heel towards your bottom while keeping your thigh down, hold, then lower.
8
Standing Hip Flexion and Extension
Hold onto something sturdy, lift your knee up and kick back, hold, then lower.
9
Standing Hip Abduction and Adduction
Hold onto something sturdy, keep your leg straight and move it across your body and then out to the side.
10
Squats with Chair
Stand in front of a chair, squat back to touch the chair lightly, then return to standing.
Safety Notes
Consult a healthcare provider before starting if you have severe knee pain, recent surgery, or other significant health issues.
Duration: 7m 14s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
OsteoarthritisRheumatoid Arthritis
Therapeutic Goals
Pain ReliefFlexibility / Range of MotionMuscle Strength
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Legs💪 Glutes
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathChair modifications available
Tags
#7 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#Chair#Legs#Glutes#low