2 Quick Ways to Loosen Stiff Knees After Sitting Too Long

Why Do Knees Get Stiff After Sitting?

When you sit for long periods, your knees remain in a bent position. This restricts blood flow and can cause stiffness in the back of the knees. Over time, this lack of movement may lead to muscle tightness and joint discomfort.

Fortunately, with a few simple movements, you can loosen stiff knees and restore comfort.

Technique 1: Seated Knee Extensions

Seated knee extensions are a gentle way to increase circulation and reduce stiffness in your knees.

1. Sit on a chair with your feet flat on the floor.
2. Slowly straighten one leg, lifting your foot off the ground until your knee is fully extended.
3. Hold this position for 2-3 seconds, then lower your foot back to the floor.
4. Repeat 10-15 times for each leg.

This exercise helps improve flexibility and promotes blood flow to loosen stiff knees.

Technique 2: Standing Hamstring Stretch

The standing hamstring stretch targets the muscles at the back of your knees and legs.

1. Stand with one foot slightly forward and your toes pointing up.
2. Bend your back knee slightly and hinge at your hips, leaning forward over your front leg.
3. You should feel a gentle stretch in the back of your knee and thigh.
4. Hold this position for 15-20 seconds, then switch legs.
5. Repeat 2-3 times on each leg.

Performing this stretch regularly can help maintain flexibility and prevent future stiffness.

Tips for Preventing Knee Stiffness

• Take frequent breaks to stand and move, especially during long periods of sitting.
• Incorporate gentle stretches like the ones above into your daily routine.
• Stay hydrated to keep your joints healthy and lubricated.
• Maintain an active lifestyle to support overall joint health.

By practicing these tips, you can reduce the likelihood of developing stiff knees in the first place.