📝 Knee-Friendly Strength & Stretch Routine
Checklist (with Instructions)
🔵 Warm-Up (3–5 min)
● March in place (1–2 min) — Gentle knee lifts to get blood flowing.
● Arm circles (30 sec each direction) — Loosen up shoulders and arms.
● Hip circles (30 sec each direction) — Slowly rotate hips in both directions.
🟢 Strength Moves (1–2 sets)
● Wall Sit (20–30 sec) — Slide your back down a wall; knees bent 45°–60°, hold.
● Glute Bridges (12–15 reps) — Lie on back, knees bent, lift hips up by squeezing glutes.
● Standing Calf Raises (15–20 reps) — Rise up on toes, pause, lower slowly.
● Clamshells (12–15 reps per side) — Lying on side, knees bent, lift top knee while feet stay together.
● Side-Lying Leg Raises (12–15 reps per side) — Lying on side, lift top straight leg up and down slowly.
🟣 Stretching (Hold each stretch 20–30 sec)
● Quad Stretch — Stand tall, gently pull foot toward glutes.
● Hamstring Stretch — Seated or standing, reach toward toes with straight leg.
● Calf Stretch — Hands on wall, step one foot back, stretch calf.
● Hip Flexor Stretch — Half-kneeling position, shift hips forward gently.
● IT Band Stretch — Cross one leg behind, lean sideways for outer hip stretch.
🌟 Quick Instructions
● Move slow and controlled — no rushing.
● No pain — if anything hurts, adjust or stop.
● Breathe normally throughout each move.
● Stretch gently, no bouncing.
✨ Optional Tips
● Perform 2–3 times per week (on rest or light training days).
● Combine after easy swim/bike sessions.
● Ice or elevate the knee afterward if sore.
