Stiff knee RELIEF | 3 Daily Knee Arthritis Stretches for Better Mobility

Knee stretches that give you the BEST bang for your buck...🔥
When it comes to knee arthritis, continuing to improve/maintain range of motion is key to make activities like walking and stair climbing possible. Arthritic knees can become stiff and achy so these gentle stretches can also help to bring some relief especially in the morning.
Adding movement to your stretches can help to further improve mobility, increase blood flow which can help to reduce tightness and can help to make the results last longer. Your knees are then able to work through the range of motion of bending and straightening better than with passive stretches.
Here are the top 3 knee arthritis stretches that can be done daily (as long as they feel good!) from Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist. She is even joined by a special guest!
Other videos you might like:
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How to strengthen arthritic knees: • 5 exercises to STRENGT...
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@TheLittlerit]

You are my physical therapist thank you for being on you tube

[@arthritisadventure]

you're welcome! happy to help!

[@artiemanning95]

@@arthritisadventuresave

[@dawnrichards9128]

Amen

[@umanathan7722]

Love the way you teach and your sincere desire to help us get relief.

[@arthritisadventure]

I'm so glad!

[@ItratAbbas-rj2gl]

Very w explained ❤❤❤❤❤

[@arthritisadventure]

Thanks for liking

[@ItratAbbas-rj2gl]

@@arthritisadventure ☺️

[@renudhakar3766]

Thank you Alyssa, as always you are a dedicated mentor, regards ❤

[@arthritisadventure]

You are so welcome!

[@mposim6501]

Thank you... I had knee operation as i could not straight my right knee. Its not water retention but created friction which went between my patella... later my cartilage... Thank you so much for these excercises. As my one new is always swollen or can't walk at times without a knee guard 35 yrs now

[@arthritisadventure]

these can be powerful to restore range of motion with consistency. rooting for you!

[@MrA1582000]

Thank you. And great to have your grandmother showing us older folks how it is done.

[@arthritisadventure]

Glad you enjoyed it. We are looking to have her in some more videos coming up!

[@LatinaBunny21]

Thank you for these!! I’ve been having some knee tight strain, and these exercises help loosen my knees and legs and relieve the pain so much! ❤️

[@user-gc3nr3wd2g]

Your,teaching,methind,is,verynice.🎉🎉🎉

[@arthritisadventure]

It's my pleasure

[@terrymedina7893]

Thank you for teaching me simple exercise especially because I’m in pain, I’ll do little by little 👏🏽👏🏽👏🏽

[@arthritisadventure]

You are so welcome! Glad you like them.

[@janthuslan2616]

Thanks for simple moves ! It does seem that frequent repeats during the day helps relax the joint tightness. Also appreciate the snapshot of how seniors would execute the moves 🎉🎉

[@arthritisadventure]

You're so welcome!

[@vickygenske5649]

You are the most fit physical therapist i have seen. You are a great example of fitness. What are the best exercises to tone my thighs? Yes i have osteo arthritis.

[@arthritisadventure]

5 BEST exercises to STRENGTHEN arthritic knees kzbin.info/www/bejne/oaaaipeCm9GVrK8

[@manjurangra56469]

Good.. Thank you very much for your clear and simple guidence. your positivity reaches out ❤New Delhi India

[@arthritisadventure]

you're so welcome!

[@ruchie8933]

THANK YOU SO VERY MUCH!!! BLESS YOU!!!

[@arthritisadventure]

You're welcome!

[@sujatachowdhuri3660]

Pls show any exercise to cure bow legs naturally

[@yvonnedunbar4450]

Thank you Alyssa! YEAH😉HOPE!!!!

[@shashikaladevi9830]

Thanks

[@arthritisadventure]

No problem!

[@anitadsouza2628]

You are a blessing dear.Your exercises are really good.

[@arthritisadventure]

Happy to help!

[@malathijayasekar3080]

Thank u so much for ur useful video ❤

[@arthritisadventure]

Welcome!

[@surekhavoora4928]

Thanks , a bunch mam , for sharing these exercises for knee relief .

[@arthritisadventure]

Glad you like them!

[@honorrolls5415]

Your the best following you and getting better slowly

[@arthritisadventure]

So glad you are liking the channel.

[@caroldagostino5483]

Thank you Alyssa!👍👍👍

[@arthritisadventure]

You're so welcome!

[@ahmedmustsfahmedmustaf8649]

You are the best physical therapist you tuber's Thank you so much Keep going forward

[@arthritisadventure]

Thank you for the kind words!

[@JeriBuckner]

Thank you so very much Alyssa ❤

[@arthritisadventure]

You're welcome!

[@annaawik989]

Tkank you so much 😊

[@arthritisadventure]

Always welcome

[@avasaralanarayanarao8695]

I like the exercises.Good results will be there.I have confidence.Thank you.

[@arthritisadventure]

Great to hear! You're welcome.

[@shireenfathima-uf7im]

Thank you Dear Dr.Your videos are a really good and helpful.You are such a blessed person.🙏🙏

[@arthritisadventure]

You are so welcome! And glad you like the videos.

[@priya-pu6rf]

Dr.Alyssa ur videos r too good and Im following the exercises carefully and daily.Just 2 weeks I was able to climb stairs and down with so much ease and pain-free and I was really surprised.Great Dr keep going. thanks a lot for ur guidance and support.

[@arthritisadventure]

That's amazing! Way to take action!

[@beatricemarie7880]

That’s my problem, going up & down stairs. What exercises did you do?

[@LesIsMoreTube]

Thank you. Your videos are so helpful. Would you mind sharing what resistance training you do for your thighs, arms and shoulders?

[@aqhasassy]

Best advice ever!! THANK YOU. I’m 72 & hoping to get pain shots in my joints. I don’t have an appt for any procedure yet-holidays got everything behind. Very stiff left hip, R knee pain lots of grind/popping feels unstable; low back/sacrum nerve damage. I’ve just started your exercises & already have a general feeling of wellness. I believe it’s getting better blood flow to those weak areas. Love your channel!! The Best! 🌻💖🌺💜

[@arthritisadventure]

So glad you've loved the channel!

[@michaelle8914]

Many thanks 🙏

[@arthritisadventure]

No problem!

[@mariamunaff8880]

I have started short walks again, thanks to your simple exercises ❤

[@arthritisadventure]

Wonderful! So happy to hear.

[@Saarvl-sl5zz]

Thank you

[@arthritisadventure]

You're welcome

[@VinodSharma-qf3id]

Thanks Alyssa kuhn

[@arthritisadventure]

You are welcome! Thanks for watching.

[@wendywilliams9893]

Great info. Thanks

[@arthritisadventure]

Glad it was helpful!

[@d.haskins3840]

You video have been wonderful ty!

[@arthritisadventure]

You are so welcome! Thanks for watching.

[@rinkichakraborty7878]

Hi Alyssa, love your videos, they are so helpful, thank you for sharing them for us. Could you be kind to share a few exercises to help anyone suffering Ankylosing Spondylitis and inflammation in their knee with low mobility. Any advice would be helpful and appreciated. Thank you!

[@thirupathimurugan7315]

Thank you Mam

[@arthritisadventure]

You are welcome!

[@amalkhalil7985]

thanks for your work ❤

[@arthritisadventure]

Welcome!

[@billyloska9224]

Great, Great, and Great, 1, 2, 3 Thank You so much, my new wake up Drill 👉💪👍🌟

[@arthritisadventure]

Fantastic!

[@savithric139]

Iam stiff knees Not able to walk Right knee paining Slight bent I don't want surgery Painful walking Please advice me Iam following ur exercise Thank you 🙏

[@whisperingeagle]

Thanks i find myself now doing your exercices all the time even why iam just dooing normal everyday movements and walking. And while laying or sitting i do simpler smaller movements . I get the most pain when iam idle and start to move.

[@arthritisadventure]

that's great! motion is lotion

[@kevincruikshank9371]

❤ this is great

[@arthritisadventure]

Glad you thought so!

[@newyorkguy158]

I think these exercises, especially the 3rd exercise is a great transition for people with knee pain to the ATG split squat. I wish I had known about them several months ago. I went right to the split squat, with knees over toes. I could only bend my knees slightly without pain. Over 3-4 months of just doing 3-5 squats a day, I have reversed the pain I had in both knees. I'm pretty much normal now, with occasional minor discomfort in 1 knee. If I spread these squats out through the day, I will have even less discomfort.and stiffness. I can run now without discomfort, an amazing turnaround. And my knee mobility is greatly increased.

[@arthritisadventure]

Thank you for sharing!

[@nilanisiriwardena5019]

❤ thank you dear Dr.Alyssa. Your the best. From Nilani.

[@arthritisadventure]

You are so welcome!

[@marianfrances4959]

Thanks!👍😎🇨🇦

[@arthritisadventure]

You bet

[@vedavathin.s8765]

Difficult to sit in cross leg , any Exercise video for this

[@arthritisadventure]

Here is a video on sitting cross legged. kzbin.info/www/bejne/iJ6spHuvds2LldU

[@vedavathin.s8765]

@@arthritisadventure Thank you 😊👍

[@lisac8735]

I have started doing these everyday. I'm a yr out a replacement n my knee is so stiff so ty

[@arthritisadventure]

You're welcome!

[@pattyoconnell1953]

I had my kneecap removed 1976 My dr said it had rotted. I had a accident 1969 Both bone fractures extremely below the knee. 1970 my therapy was ice cold water of knee Then a Rack where I lay on my stomach and weights were used to bend my knee. I use to beg my mom to not take me to physical therapy. I was doing ok after the kneecap surgery But now I’m having problems. But your videos are helping me. I think maybe something is rotting in my leg so I might have to ask my dr for a diagnosis.👍

[@krublee]

thank you. kathy. alaska

[@arthritisadventure]

You're welcome! Stay warm up in Alaska.

[@mjjarrett1290]

Dr. Alyssa, can you please explain what you meant by 'push up through your foot', on the bent knee exercise? What we should be feeling and or activating...thank you in advance.

[@arthritisadventure]

push your foot into the ground and you should feel your thigh and lower leg muscles contract

[@carolynbowman2224]

@@arthritisadventure I had that same question. Thanks for asking

[@lovelightstars7239]

Thank you so much! I have arthrosis in both knees and this channel is very helpful. Can you do a content about leg length indifference / pelvic tilt? My biceps femoris in the shorter leg is so painful and i think its because of this. How can you balance those indifferences? Massages only help until the next 30min + walk. Then the pain starts again. I am desperate. Fasciarolls/stretching also helps just until the next walk. How can you "cure" this?

[@arthritisadventure]

This video has some movements that may help: kzbin.info/www/bejne/rZW3pmN3hst0d5o

[@lovelightstars7239]

@@arthritisadventure ❤️

[@YourWellnessJournal]

Thank you for this!!! Consider trying hydrotherapy, which involves exercising in warm water. The buoyancy reduces stress on joints, and the warmth can soothe arthritis symptoms. Consult with your healthcare provider before starting any new exercise routine, including hydrotherapy, to ensure it aligns with your specific condition.

[@margaretsymon2540]

Should i stop if my knee seem to pop in place

[@candylove_pr]

Do stretches and exercises for arthritis also work for osteoarthritis? I have osteoarthritis in my knees

[@arthritisadventure]

yes, osteoarthritis is typically what people refer to as "arthritis" so these can be helpful

[@candylove_pr]

@@arthritisadventure Oh ok. The Orthopedist told me that arthritis is a disease of autoimmune origin and that osteoarthritis comes from the wear and tear of the joints and collagen 😪

[@Vinhhotboi]

I am handicapped I have a hip Arthritis

[@debbiesmith7151]

??? Once you get your knees feeling better, what set/sets of exercises should you continue to do to maintain? … I went to physical therapy and was doing well, but I didn’t get any instructions to continue and I’m back to knee pain. I used to be able to walk miles and would like to get back to that. HELP please.

[@arthritisadventure]

Hi Debbie! This is exactly what the membership Adventurers for Life helps with. Too many people end rehab without tools to continue to adventure. The membership helps you to build higher level strength, continue to improve balance and stamina for activities like walking, stairs and more. Learn more here: keeptheadventurealive.com/start

[@jawharp9467]

This comment is for the algorithm.

[@leonardmayer2362]

You called the second exercise a heel lift. It would be more accurately called a hamstring curl.

[@HTN3354]

Can you respond to this question. I had a TKR 7 weeks ago. I do daily exercise. But if I stand or walk for a few minutes. My knee gets stiffened and my leg becomes like a log, hard to bend. My Q is that will this improve over the next few weeks or months ?

[@arthritisadventure]

Since you are still early in the recovery- it should

[@arthritic.adventures]

Hey Alyssa, what is the best way to rehab my arthritic knee after a slight knee dislocation? From the web I believe it's called a patellar subluxation(?). One of your knee stretch videos and then the knee strengthening videos? 60 year old very active male. Thanks

[@arthritic.adventures]

Should mention I have Psoriatic Arthritis

[@pushpagadre9345]

Thanks

[@arthritisadventure]

Thanks for watching!