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Just One Move Movement

Lying Knee Stretches

Let’s stretch the knee in three directions!

Instructions

  1. Let’s stretch the knee in three directions. Start by lying on your back with legs long
  2. Bring 1 knee up towards your chest and hold for 15-30 seconds. Return the leg to the floor
  3. Continue lying on your back and bend your knees, placing both feet on the floor
  4. Lifting one leg, cross and rest your ankle on your opposite knee. Hold for 15-30 seconds and return the leg to a bent position on the floor
  5. Safely roll to your stomach. Bend one knee up towards your glutes to feel a stretch in the thigh. Hold for 15-30 seconds and lower the leg
  6. Repeat all three stretches on the other side. Repeat for 1-3 sets
  1. Let’s stretch the knee in three directions. Start by lying on your back with legs long
  2. Bring 1 knee up towards your chest and hold for 15-30 seconds. Return the leg to the floor
  3. Continue lying on your back and bend your knees, placing both feet on the floor
  4. Lifting one leg, cross and rest your ankle on your opposite knee. Hold for 15-30 seconds and return the leg to a bent position on the floor
  5. Safely roll to your stomach. Bend one knee up towards your glutes to feel a stretch in the thigh. Hold for 15-30 seconds and lower the leg
  6. Repeat all three stretches on the other side. Repeat for 1-3 sets
  1. Let’s stretch the knee in three directions. Start by lying on your back with legs long
  2. Bring 1 knee up towards your chest and hold for 15-30 seconds. Return the leg to the floor
  3. Continue lying on your back and bend your knees, placing both feet on the floor
  4. Lifting one leg, cross and rest your ankle on your opposite knee. Hold for 15-30 seconds and return the leg to a bent position on the floor
  5. Safely roll to your stomach. Bend one knee up towards your glutes to feel a stretch in the thigh. Hold for 15-30 seconds and lower the leg
  6. Repeat all three stretches on the other side. Repeat for 1-3 sets

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Small Wins Feed

Carole

October 21, 2025

I have made a commitment to daily movement . This consistent approach has resulted in decreases pain and fatigue. I am finding that snack size movements throughout the day are very beneficial. I have added weights to my routine twice a week and am happy to be feeling the benefits. I am most pleased that I have been able to get here without any major flares. I would say the consistency has allowed me to better know my body and fine tune my limitations & expectations. I reserve my outdoor walks for enjoyment with movement as a side effect.

Sherry

October 5, 2025

Today I got moving with some gentle early morning stretches which helped my lethargy and stiffness. Have me more energy.

Robert

September 27, 2025

I've been having such stiff joints lately and now I start and end my day with a few simple stretches. Living with arthritis means I often wake up stiff, but I found out doing shoulder rolls and gentle neck stretches helps me loosen up and feel more relaxed. Over time, these small stretch breaks have made a big difference in how I move, I think I will continue to stretch regularly as it helps me feel more in control of my arthritis and encourages me to keep moving throughout the day.

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