Circles Knee Stretch

Setup

1. 01Stand with feet and knees together.
2. 02Bend the knees slightly and hinge to rest a palm on each kneecap.
3. 03Keep the back long and eyes forward.
4. 04Keep both feet flat and planted.

Execution

1. 01Draw slow circles with both knees together, moving clockwise.
2. 02Let the ankles flex and roll naturally as the circle sweeps around.
3. 03Complete the planned reps, then reverse to counterclockwise.
4. 04Keep the circles smooth and even in size throughout.

Checkpoints

• -Feet stay flat on the floor the whole time.
• -Circles are slow and controlled, not flicked.
• -Knees travel through a comfortable, pain-free arc.
• -Hands rest lightly rather than forcing the knees around.

Common mistakes

• -Making tiny hurried circles that mobilize nothing.
• -Letting the heels pop up as the knees travel forward.
• -Pressing hard on the kneecaps with the hands.
• -Forcing range through any pinch or pain in the knee.