2 Quad Stretches for Bad Knees

Hey, this is one of the quick videos I posted on 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 traditional knee stretches. The best way not irritate the knee and still 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 your hips stacked. Bend your knee to a 90-degree angle. Use your glutes and hamstrings to bring the knee back. You’ll feel the stretch in the hip, thigh and quad. If you can’t bend the knee to 90 degrees, you can reduce the angle to 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 the 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 click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS