Your knee joints support your body weight during exercise and everyday activity, absorbing the impact of each step you take. This pressure can eventually cause protective cartilage to wear down, causing pain and stiffness in the knee. This process can be especially accelerated if you experience a knee injury. Regular knee exercises to improve mobility and range of motion can help to relieve knee pain.
Pigeon Pose
The pigeon pose stretches the muscles that act on the knee, including the quadriceps, inner thigh and outer hip muscles. Avoid a few positions that can place extra strain on the knee, such as flexing the foot of your working leg and lowering the hips too much if your knee starts to hurt in the stretch. To perform, sit with your feet touching each other. Lean forward and bring your left leg back behind you -- almost as if you are performing a split. Your right leg should remain in the front folded position. You may wish to bring it in slightly more, reaching the foot toward your left hip. Lean slightly forward placing your hands on the floor in front of you. Hold in this position for 30 seconds to one minute, then bring the left leg forward to switch the position, moving the left leg back.
Triangle Pose
This pose is excellent for strengthening the ligaments on the front of the knee. However, take care not to hyperextend -- straighten too much -- the front leg because this can cause knee pain. Stand with your feet shoulder-width apart, then step your right foot forward, keeping it facing straight ahead. Turn out your left back leg. Reach your torso forward, placing your right hand on the ground and your left hand in the air, with your palm open and facing the wall in front of you. Look up toward your hand. Stay in this position for 15 to 30 seconds, then release the stretch and return to a standing position. Repeat by stepping forward with the left leg.
Eagle Pose
Also known as garudasana, the eagle pose stretches knees and improves your balance and alignment. Begin in a standing position, then wrap your left leg over your right, bending the right knee slightly. Tuck the left foot behind the calf. Just as your legs are wrapped around, you will wrap your arms too. Hold your arms straight at your shoulders, then bring them in, each at a 90-degree angle. Wrap your left around your right until your palms touch. While it can be difficult to remain in this position, try to do so for 15 to 30 seconds. Repeat on the opposite side.
Child's Pose
Because this pose requires knee bending, it's a good idea to place a rolled-up washcloth in the crook of each knee for support. The pose stretches the knee ligaments and muscles, helping to relieve pain. Starting from an all fours position, bend the knees and reach the buttocks back to rest the buttocks on your heels. Leave your arms extended and outstretched to feel a stretch in your lower back. Hold this pose for 15 to 30 seconds, then return to your starting position. Repeat two times.
