Knee pain can occur from something as simple as sitting in a non-neutral position because of the stress placed on the joints, muscles and tendons from not allowing your bones to be naturally aligned. Sitting and standing in a neutral position reduces stress. Stretching exercises for the hips, buttocks and thighs reduce pressure on the knee joints as well.
Neutral Position
Sitting and standing in a neutral position allows the muscles and tendons to resume their natural length instead of being shortened from being in an unnatural position. To sit in a neutral position, sit in a chair with your feet flat on the floor, your knees aligned over your ankles and the height of your knees and hips the same from the floor. If you raise your chair into a decline sitting position or recline your torso by leaning back, that is still the neutral position as long as you do not move your knees and ankles out of the aforementioned alignment. When standing, your ankles, knees, hips and shoulders all are in a straight line.
Standing Hamstring Stretch
The standing hamstring stretch requires a little bit of balance but the actual stretch is easy to do. The hamstrings attach to the knee joint, so keeping the hammies flexible affects the knee. To do this stretch, stand on your left leg with your right knee bent at waist height. Use both hands to hold the underside of your right thigh. Then, extend your right leg straight. Hold the position for five to 10 seconds and then bend the knee again. Do 10 reps and switch legs.
Hip and Buttock Stretch
The hip and buttock stretch lengthens both of these areas on one side of your body at a time. To perform the hip and buttock stretch for your left side, cross your left knee over your right as you sit on the floor. Slide your left foot onto the floor and turn the knee to point toward the ceiling. Gently pull your left knee toward your chest. Hold the position for 20 seconds and then stop pulling on your knee. Repeat on the other side.
Cross Over IT Band Stretch
The cross over IT band stretch isolates the band of tissue that acts like a muscle along the outside of your upper leg. This stretch lengthens the IT band, also called the iliotibial band. To perform this stretch, stand with your right foot directly in front of your left and hold your arms straight with your palms touching, fingertips pointing at the floor. Then, hinge forward from the waist and rotate slightly to the left as you reach for the floor. Hold the position for 10 to 20 seconds. Repeat on the other side.
