Hips & Lower Limbs
Deep Squat
Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.
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Knee
Articles tagged "Knee"
8 articles
Hips & Lower Limbs
Range of Motion Improvement - Lying Bicycle
Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.
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Hips & Lower Limbs
Knee Joint Relaxation - Hero Pose
Knee joint relaxation in hero pose (Virasana): sitting on heels then gradually reclining backward, 10-20 seconds, to loosen the quadriceps and joint capsule.
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Hips & Lower Limbs
Side-Lying Quadriceps Stretch
Side-lying quadriceps stretch with ankle hold, 30-second hold to lengthen the rectus femoris and vastus lateralis without lumbar compression.
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Hips & Lower Limbs
Prone Quadriceps Stretch
Prone quadriceps stretch with ankle hold, allowing a deep and controlled stretch of the rectus femoris and vasti muscles.
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Hips & Lower Limbs
Kneecap Mobilization
Manual kneecap mobilization while seated, with up/down and lateral movements for 90 seconds to restore patellar glide and relieve knee pain.
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Hips & Lower Limbs
Quadriceps Strengthening - Wall Sit
Isometric quadriceps strengthening in wall sit position, back flat, knees at 90°, 20-second holds repeated 7 times to stabilize the kneecap.
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Hips & Lower Limbs
Quadriceps Relaxation
Quadriceps self-massage seated on a chair, manual massage of the front thigh, 7 repetitions per leg to release muscle tension.
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