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Name: Stiff Knee Pain Relief Exercises for Flexibility and Muscle Strength
Uploaded: 2026-08-24
Duration: 7 min 14 s
Description: 7-minute workout video. Strength, Low Impact, Floor Exercise. targeting Legs, Glutes. low intensity. helps with Pain Relief, Flexibility / Range of Motion, Muscle Strength.

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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

Quad Sets

Place a rolled towel under your knee, push down into the towel while contracting your quad muscle, hold, then relax.

Hamstring Sets

With your heel on the ground, push your heel down to engage your hamstrings, hold, then relax.

Glute Sets

Squeeze your glute muscles while lying on your back or stomach, hold, then relax.

Bridging

Lie on your back with knees bent, lift your hips off the ground to a level position, hold, then lower back down.

Seated Hip Flexion

Sit upright and lift your knees straight up towards your chest, hold, then lower.

Seated Knee Extension

Lift one foot while squeezing your quad muscle, hold, then lower.

Standing Hamstring Curls

Hold onto something sturdy, bring your heel towards your bottom while keeping your thigh down, hold, then lower.

Standing Hip Flexion and Extension

Hold onto something sturdy, lift your knee up and kick back, hold, then lower.

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.

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.

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