Stiff Knees After Sitting
If your first few steps feel stiff when you go to stand up after sitting for a while, there’s one exercise that takes just 20 seconds and can make a big difference.
Before you stand up, simply kick or slide your legs out one at a time.
Most people try to stand up and walk right away, and their knees just aren’t ready for that.
🚶 Why Knees Feel Stiff After Sitting
When you’ve been sitting for a while, nothing is really moving. That is when stiffness and heaviness can start to set in your joints.
By doing one simple exercise, you can start to get things moving quickly.
🦵 Kick or Slide Your Legs Out
You don’t have to force this exercise.
Try to get your knee as straight as you can. If it is too painful to lift the leg up, keep your heel on the ground and just slide it out.
Again, try to get your knee as straight as you can.
The idea is staying in a comfortable range while aiming for 10 to 20 alternating repetitions.
⏱️ Quick Movement Before Standing
Even a couple repetitions of getting your knees moving can make a big difference for those first few steps.
This is especially helpful when you need to get up quickly.
👣 Heel Lifts for Blood Flow
If those variations don’t feel good or you don’t have a lot of space around you, another alternative is simply lifting your heels up.
You’ll feel a slight muscle contraction in the backs of your legs and it helps to get the blood flowing even though you’re not necessarily moving the knees.
You can combine the two exercises or stick with the one that feels best to you.
Again, aim for 10 to 20 repetitions or however many repetitions time and urgency allows.
Move Before You Stand
This isn’t about doing a full workout. It is simply trying to move before you stand.
The next time you find yourself watching TV or working at a desk, think about moving your joints before you stand up. It can feel so much better.
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