General knee range of movement exercises

This is an instructional video to correctly demonstrate General knee range of movement exercises

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve flexibility in your knees then this is an excellent group of exercises
  2. Remember these exercises should be pain free during after and the next day.
  3. The most that you should feel is a strong stretch sensation.
  4. Each exercise should be held for 20 to 30 seconds at the end of the range that doesn’t increase pain levels
  5. You should aim to perform all of these exercises between 4 to 6 times per day
  6. Flexion
  7. Sitting on a chair, try sliding your heel back as far as you can so that your knee is bent. You can use your other leg to help push it further back if required
  8. Extension
  9. Put your foot up on a stool sitting in a chair. Allow your knee to hang in a straight position and apply downward pressure with your hand above your kneecap to give an extra stretch if needed
  10. Flexibility takes time to establish so be patient as it could takes several weeks to achieve improvements.

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).