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Knee Stretches

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Learn an exercise on how to stretch the hamstrings at the back of the knee to give you greater flexibility

This video on knee flexibility is one of many stretching exercise videos conceived especially for older adults. Find them all on our website for free

You'll need to lie down when performing this knee stretching exericise so take precaution! Over time, your joint flexibility should increase which can alleviate knee pain

Voice-over by volunteer Lizzie Da Costa

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Carrie B - Sikana
Carrie B
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Improving your knee flexibility

In this video you will discover an exercise to lossen the muscles, known as the "hamstrings," located at the back of the thigh.

Check your physical fitness with a doctor before beginning

By looseningthese muscles, you will increase the range of motion in the knee joints, hips and back.

To perform the exercise you will need a floor mat.

In order to lie down on the mat safely, you can view the video titled "Lying down carefully on a floor mat".

This exercise is divided into two stages: the positioning, then the movement.

First, the positioning.

Lie on your back, legs bent, arms alongside your body.

Second, the movement

Stretch one leg as far as possible vertically and hold it with both hands.

Be careful not to move the other leg, and keep your bust and buttocks on the floor.

You shouldn't feel any tension in your upper body.

Hold this position for 20 seconds breathing normally

Make sure you breathe out longer than you breathe in

To increase the stretch, point your toes towards your chest instead of towards the ceiling

You will feel a stretch in your calf

Then gently release

Perform the same movement with the other leg.

Repeat the exercise three times on each side

As the days go by, move your leg closer and closer to your chest with the help of your hands.

Over to you!


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Sikana - Back Stretches
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