Best Hip and Knee Mobility Stretches to Do at Home - aZengear
Healthy Lifestyles

Best Hip and Knee Mobility Stretches to Do at Home

by Emily Jannet on Feb 20, 2023

When it comes to boosting energy, improving mental and physical health, movements can be the best option. Physical activity is an amazing way to keep our body sound and stay fit regardless of age. By incorporating physical movements into our daily routine, we can prevent a number of diseases, reduce stress, improve overall quality of life, and even master new skills that are not related to physical abilities but to mental strength.

When we move, we learn to communicate with other people, not to give up when there’s an obstacle or a failure, and become more confident in ourselves. Most importantly, physical exercise teaches us to control and direct our thoughts and actions. This is a real adventure to build a connection between physical body and mental wellbeing.

Body Intelligence

Today an increasing number of psychologists, psychotherapists, therapists, and wellbeing coaches are talking about body intelligence. They note that most people struggle to understand their body signals and detect abnormalities. This results in serious health conditions and poor quality of life.

Human body is an amazingly smart engine. However, we should always know what we do for and with it. Many of us tend to ignore aches and pains unless they become a real problem. Luckily, many conditions can be prevented or eased. Being aware of how you feel and what your body needs is the key to a happy and healthy life.

Movement is performed by muscles. There is a wide range of exercises that we can do every day to stay strong, increase the functionality of joints, relieve pain, and prevent injuries. 

Luckily, there has been an upswing in adaptive forms of movement. Mobility stretches are gaining popularity among the young generation. No wonder today people are trying to prioritise their posture as remote working and sedentary lifestyle result in a neck hump, muscle tension and a higher risk of injury. 

Mobility Routines

Let us have a look at the best mobility exercises to support healthy joints and prevent injuries. These workouts can be easily done at home. Follow the instructions to perform the movements.

Hip mobility exercises for improved flexibility, stability, and strength

  1. Lying hip rotations

Lie down on your back. Bend your knees. Cross right ankle over the opposite knee. Rotate your hips in and out. Change legs and repeat. Perform 5-10 movements on each side.

  1. Butterfly stretch

Sit upright on the floor with your feet together. Keep the back straight. Use your hands to press the knees towards the floor. Perform 10 slow and controlled movements.

Butterfly stretch

  1. Split squat

Get into the lunge position with a slight bend in your knees. Keep the glute of your rear leg engaged. Lower your rear knee to the ground. Keep your lead shin as vertical as possible. Your torso should be upright. Perform 10 split squats on each leg.

Split squat

Simple knee exercises to relieve knee pain and maintain mobility

  1. Passive knee extension

Having trouble fully straightening your knees? Do this exercise daily.

Sit on a chair with your affected knee on another chair or a sofa. Your hip and foot should be at the same level. Try to relax your leg. Create pressure by putting your hands above and below the knee. Hold this position for a few seconds and release. You can slightly bend your knee and repeat.

  1. Knee rotation

If you feel pain when bending your knee, you should try this exercise.

Put your knee down on a chair. Start shifting your weight forward while bending the knee. Back off slightly if there’s pain. Grasp your leg below the knee and start rotating it inwards. Add extra pressure with your hands while shifting yourself forward and bending the knee.

  1. Seated assisted knee flexion

This exercise will also help you get rid of pain and fully straighten and bend your knees.

Sit down on the floor with your legs outstretched. Bend your leg, put your hands below the knee, and pull it towards your body. The heel stays on the floor. Hold this position for a few seconds. Carefully move back. Repeat.

Always remember that the key is to move and mobilise. Try incorporating these simple movements into your daily routine to enjoy your life to the fullest and stay fit as long as possible.

BONUS: try aZengear knee support brace to keep your joints warm, protect your knees, and instantly reduce pain.