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18
Workout

Knee Relief After a Sedentary Day

~3 min.
~36 kcal
⁉️ Comments

After a long workday at a desk, knees suffer not from movement but from the lack of it. The muscles of the thigh and lower leg shorten, the knee joint loses its normal nourishment through synovial fluid, and the ligaments and joint capsule begin to feel stiff. This is exactly what causes that characteristic "woodenness" in the legs when you stand up after several hours of sitting.

This workout is designed specifically for those who lead a sedentary lifestyle and want to reduce stress on the knees, restore joint mobility, and strengthen the muscles that take on some of the joint's workload. The program is suitable for people of any age — from office workers to those returning after a long period of low activity.

  • Flexibility exercises gently stretch the shortened muscles of the thigh, lower leg, and glutes — the main contributors to knee overload.
  • Strength movements activate the gluteal muscles and quadriceps so the knee no longer has to handle the load on its own.
  • Work with functional slings provides support and control, reducing axial load where it would otherwise be excessive.

Perform the workout at a comfortable pace, without jerky movements. If you feel sharp pain in the knee — stop. Mild discomfort from stretching and muscle work is normal; sudden joint pain is a signal to consult a specialist.

Warm up
Neck extension
1
Level: 1
S1
6
Neck extension
1
Level: 1
S2
6
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Massage
1
Level: 1
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Main exercises
Lower leg extension
1
Level: 1
14 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Short extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Squats
3
Level: 1
20
Lunge with rotation
5
Level: 1
5
Rotation 2
1
Level: 2
8
Squats (wide feet position)
3
Level: 1
15
Single leg hip hinge
1
Level: 2
5
Lunges L
1
Level: 1
6
Cool down
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.
Sumo squat
1
Level: 2
10
W extension
1
Level: 1
8
Lower back stretch
1
Level: 1
10 sec.
Forward fold
1
Level: 4
10 sec.

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