Easy, at-home exercises to get rid of stiff knees
Whether it's due to prolonged activity, overuse, fatigue, or injuries, our knees sometimes turn stiff. Don't let them hold you back and hinder your daily life. Discover these effortless yet powerful home exercises that demand no strenuous work or special gear. Better yet, you can perform these multiple times a day - even during work breaks or moments of rest.
Wall sit
To do this exercise, all you need is a wall. Stand close to a wall and sit back against it. Now slide down in a squat position until you form a 90-degree angle with your back and hips. That's it! Hold this position for 10 seconds or till convenient and do multiple sets of it. You can also sit-stand continuously for additional movement.
Seated leg raises
Sit comfortably on a chair as you keep your foot firm on the ground. Keeping one foot on the ground, bring the other leg straight up in the air, and flex it as much as possible so that it is parallel to the floor. Hold for a few seconds and then return to the original position. Do the same with the other leg.
Clamshells
Lie down on your side with your knees bent on a yoga mat or on your bed. Keep your feet together. The next step is to lift the top knee, such that the movement mimics the opening of a shell. Maintain this position for a few seconds and then bring the knees back down. Do 15 to 20 repetitions for both knees.
Leg cycle exercise
This is an enjoyable and relaxing exercise that you can do while you are in your bed. Lie down and bring both your legs in the air. Bend your knees and then move your legs in a circular motion as though you are riding a bicycle. You can choose to increase or decrease your speed as per your condition and repeat it multiple times.
Standing hamstring curl or unweighted flexion
Grab a chair and stand straight behind it. Hold it for support. As you do that, bring one leg up in the air and bend the knee to a 90-degree angle. Hold this for five seconds and then bring the leg back to the floor. Do the same with the other leg and repeat this excises multiple times until you feel better.
