Our knees can lock up from time to time especially when we have arthritis or have been injured. When this happens, your mobility will be compromised which can affect your productivity levels. Most would simply give their bad knee some time to heal but it might also be a good idea to help loosen your stiff knees to bring back their flexibility once more.
If you are wondering what exercises can help loosen your stiff knees, here are a few to get you started.
Leg lifts. You can do this exercise either lying on your back or sitting on a chair. For the first exercise, lie down on the floor on your back. Keep one leg flat on the floor while the other has the knee bent and heel on the floor. Raise the extended leg as high as you can manage then hold for a few seconds before releasing. Repeat with the other leg. If you are sitting on the chair, raise one leg out before you to straighten the knee. Hold this for a few seconds before releasing.
Quadriceps stretch. Stand straight behind a chair with your hands resting on the backrest to help you balance. Lift your left foot and grab the ankle to bring it gently towards your buttock. Hold this pose for 30 seconds before releasing. Repeat with the other leg. Keep alternating until you complete 12 reps.
Half squat. Another exercise that can help loosen stiff knee is the half squat. For this exercise, you should stand straight with your feet at shoulder width apart. Bend your knees slowly while raising your hands above you. Lower yourself only to the point that you can manage. Hold for a few seconds then go back to your first position. Repeat this exercise 10 times.
Hamstring stretch. To do the hamstring stretch, you should first sit on the floor with your legs straight out before you. Your back should remain straight and tall throughout the exercise. Place your hands palm down on the floor then slide them forward toward your ankles. Stay in this position for 30 seconds then go back to your first position slowly. You will feel a stretch in your hamstrings as you slowly slide forward. Keep sliding only until you feel a tightness in your hamstrings.
Wall squats. Another type of squat that can help with your stiff knees is the wall squats. As the name suggests, you should position yourself with your back pressed against a wall. Keep your back straight all the time. Your feet should be at hip-width apart. Bend your knees as you slide down the wall to go into a squat. Make sure that your back remains glued to the wall throughout the exercise. Go back up slowly and repeat.
When it comes to stiff knees, it is always better to work them out a little to increase their range of motion bit by bit. However, don’t push yourself too much as it might aggravate your knee problem.