Knee pain is a common complaint and can affect anybody from athletes to the obese. If not taken care of early on, it can result in serious mobility issues later. Fortunately, there are a few easy stretches that can relieve you from pain or even help prevent it. Just go through the following instructions and do the routine regularly at home.
Stand facing a wall, positioning your feet apart at hip-width. Keep hands on the wall while bending the elbows. Step back with the left foot, but keep your hands on the wall. Stretch the left foot until your hands become straight. Now bend the right knee, which is in front of you. The elbows should remain straight. Hold this position for 15-30 seconds. Release gently. Then switch to the other side and repeat the exercise.
Front Hip Flexion
Stand straight in front of a table. Place a chair at least one foot behind you. Using the table for balance, place your right foot on the chair. Now bend the left knee forward, until you feel a stretch in the right hip. Bend as low as you can. If possible, keep continuing until the right knee touches the floor. Hold the position for 15 to 30 seconds. Release gently and repeat with the other leg.
Seated Hip Rotation
Sit straight in a chair with your feet flat on the floor. Place your right foot on your left thigh. Now, press the right knee down gently using your right hand. Hold the leg in this position. Hold the seat of the chair tightly with both hands on either side. Now, slowly start to lean forward from the waist keeping the balance on the chair. Continue raising your body until you feel pressure around the outer hips, and then hold the position for 15 to 30 seconds. Release gently. Interchange the position of the legs and repeat the exercise.