Try one of these 7 range of motion exercises to loosen up and even improve your knee range of motion. Why is range of motion important? It's how far you can bend your knee and makes a difference when you walk and in daily activities like sitting in a chair or stepping over an obstacle.
I'm 2 years + 2 months post-op for my left knee Total Knee Replacement (TKR) and just 2 months post-op for my right knee TKR. So range of motion is definitely on my mind!
I put together a set of 7 ROM exercises for you to try. Of course if you are under the care of a doctor or physical therapist, follow their advice! These are just a few additional moves that may help sooth your knee.
If you'd like a printed version of the 7 exercises, complete with pictures, click here!
The ONE move I did not include (that I absolutely love) is using a stationary bike to work your range of motion. If you cannot complete a full pedal stroke because of limits to your range of motion, you can work with the bike to help you. Just rock up and down on the lower half of the pedal circle and with time you should be able to come up and over. It usually happens backwards pedaling first. No worries!
Just make sure your seat height is properly set so that when your pedal is at the bottom, you have about a 25-35 degree bend in your knee. I tell you all about how to use a bike for knee rehabilitation, strengthening, and joy in my book "Healthy Knees Cycling". Riding a bike helps to make your knees juicy!
To your healthy & happy knees,
Owner: Bellingham Training & Tennis Club
Founder: Healthy Knees Coach
Author: Healthy Knees Cycling...(& Healthy Knees Strength is coming spring 2020)
You are half-way there! Shortly, you'll receive an email - if you don't see it, be sure to check your junk folder and then add HealthyKneesCoach to your approved senders. Then respond to the email by clicking the link... and you are in! You'll receive news that will help your knees every month.
To your Healthy and Happy Knees