3 Best Stretches for Knee Pain - Ask Doctor Jo
Hey everybody! It's Dr. Jo. And since we all know the Zombie Apocalypse is coming...I decided I would show you the top 3 knee stretches so you can run away from those zombies. So let's get going. There's three main muscles that attach to your knee and cross the knee. So I'm going to show you the 3 stretches to stretch out each muscle. The first muscle group is going to be the hamstrings which are underneath the leg. I'm going to have you straighten out your leg.
Keep your knee locked out if you can, and pull your toes towards you, so that's going to help lock out the knee, and keep your leg nice and straight. When you bend forward, you don't want to curl your back, because that's not actually stretching your hamstrings. What you want to do is keep your back nice and straight, and you're just gonna bend at your hips and lean forward. You're gonna hold that there for about 30 seconds, and then you are going to do that 3 times on each side. If this one isn't super comfortable for you, you can go check out my hamstring stretching video that has a whole bunch of different ways to do it, but this one is a pretty quick and easy way to stretch.
The next muscle group is going to be your calf muscles or the gastroc, and you can take a belt or a beach towel, long beach towel, anything that's tight. You don't want it to give like the band, but you want it to be nice and tight. You're gonna put the belt right at the ball of your foot, and then you're going to pull it forward.
Same kind of thing where you want to keep your knee straight. If your knee is bending, your not quite getting that calf muscle stretch. So just relax your ankle, and pull up towards you, and you are going to hold that for 30 seconds, and do it 3 times on each side. Then for the last one, you want to stretch your quad muscle up front.
The best way to do that without a whole bunch of pressure on your knee, is you can take that belt, and loop it around your ankle. Actually roll over onto your stomach. You're going to take the belt, relax your body, you can lie all the way down if you want to, and just pull that belt up as much as you comfortably can to get that stretch in your quad muscle. Same thing, you're going to do that 3 different times for 30 seconds each. So now your knees should be nice and loose and hopefully won't be the last one in the pack so the zombies won't get your brains. If you want to check out some more videos, knee stretches or hamstring stretches, you can go to askdoctorjo.com. If you have any questions, you can leave them in the comments section.
So have fun, be safe, don't let those zombie's eat you, and I hope you feel better soon!.
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