Category Exercises

Your knees hurt, and someone told you to exercise them. The advice sounds backwards, right? But here's the reality: for most knee pain that isn't from acute injury or severe structural damage, the right exercises are the single most effective thing you can do. I'm not giving you twenty exercises hoping something sticks. I'm giving you five that actually matter—movements I've seen work for enough people over enough time that I can say with confidence: do these consistently, and your knees will likely feel better and function better.

That first step out of bed—stiff knees, creaky back, hands that feel like they've been clenched all night. Your body feels twenty years older than it did when you went to sleep. Most people stumble straight into their morning routine, forcing stiff joints to move before they're ready. Then they wonder why their knees ache going downstairs or their lower back seizes up by mid-morning. I'm going to walk you through five stretches that change this pattern. Not yoga poses requiring flexibility you don't have. Just simple movements you can do in your bedroom in under ten minutes that genuinely reduce stiffness and set your joints up for a better day.