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2 Quad Stretches for Bad Knees

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Filed Under (Fitness, General) by Rick Kaselj



Hey, this is one of the quick videos I posted in the Exercises For Injuries fan page

dumbbell exercises

Today, I will share some exercises that you can do to stretch out your quads if you are suffering from knee pain.

Enjoy!

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I wanted to show you two effective exercises that you can do to stretch your quads and focus on the hips when experiencing knee pain. 

How to Stretch Your Quad if You Have Knee Pain

CLICK HERE to watch the YouTube video.                     

I got Jenna to demonstrate the stretches.                     

#1 – Standing Hip Flexor Stretch

Most people with knee pain usually can’t do the traditional knee stretches. The best way not irritate the knee pain and get the benefit of the exercise is to do a Standing Hip Flexor Stretch.

Take a big step forward with one foot and step back with the other foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.

 Standing Hip Flexor Stretch

Standing Hip Flexor Stretch

Perform 1 set with 2 reps on each leg alternating back and forth with a good stop at the end position for 20 seconds and light intensity.

#2 – Bent-Knee Stretch

Lie on your side with hips stacked. Bend your knee to 90-degree angle. Use your glutes and hamstrings to bring the knee back. You’ll feel the stretch in the hip, thighs and quads. If you can’t bend the knee to 90 degrees, you can reduce the angle to a 30 or 45 degrees.

Knee at 90 and Bringing the Leg Back

Knee at 90 and Bringing the Leg Back

Perform 1 set with 2 reps with a good stop at the end position for 20 seconds and light intensity. I recommend doing it on alternate sides instead of doing 2 reps on same side.

Give these two Quad Stretches a go to help reduce or eliminate your knee pain.

If you are suffering from any kind of knee discomfort and want to permanently eliminate knee soreness, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS

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