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16
Workout

Restorative Knee Stretching

~3 min.
~36 kcal
⁉️ Comments

Knees and leg joints bear an enormous load every day — during walking, running, climbing stairs, and even long hours of sitting at a desk. Over time, the muscles around the joints shorten, ligaments lose their elasticity, and range of motion decreases. This workout is designed specifically to gently restore freedom of movement to the joints, relieve accumulated tension, and prepare the body for an active life.

The program is suitable for those who are recovering after physical activity, lead a sedentary lifestyle, feel stiffness in their knees in the morning, or after staying in one position for a long time. All exercises are performed with FISIO functional loops — they provide gentle support and allow precise control over the depth of the stretch without the risk of overexertion.

  • Move smoothly, without jerking — stretching works through slow, controlled effort.
  • Breathe steadily: on the exhale, allow your muscles to relax and sink a little deeper into the stretch.
  • Do not force your range of motion — a mild sensation of tension without pain is the correct feeling.
  • If you experience acute joint pain, consult a doctor before exercising.

The workout is suitable for all fitness levels and is especially recommended for older adults, athletes during the recovery period, and anyone who wants to maintain joint health for years to come.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
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.
Rotation 1
1
Level: 1
8
W extension
1
Level: 1
8
Short extension
1
Level: 1
8
Rotation 2
1
Level: 2
8
Lunges L
1
Level: 1
6
Lunge with rotation
5
Level: 1
5
Single leg hip hinge
1
Level: 2
5
Squats
3
Level: 1
20
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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