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Seated Knee Extension Stretch

BeginnerstretchTier T1

Sit on a chair facing a second chair and rest one heel on its seat. Let your knee gently straighten as far as is comfortable and hold. You may feel a gentle stretch.

Targets: Knee
Muscles: Quadriceps

Stop if

If pain rises above roughly 0 to 5 out of 10, or the exercise makes symptoms worse or causes new pain, ease off, let the knee straighten less far, and stop if needed; talk to a healthcare professional if knee pain has not improved within 6 weeks.

Also stop if you notice
Soreness or discomfort; a stretch should feel gentle, not sore or uncomfortable.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit facing a second chair and rest your foot on the chair opposite before you begin; the left leg can be stretched the same way.
  • Aim to hold the lowered position for up to 10 seconds, release, and repeat; keep any pain within a rating of 0 to 5 out of 10, and stop if the exercise causes new pain or you feel unwell.
  1. A man sitting upright on a chair, facing a second chair with his right heel resting on its seat and his knee bent, both hands resting relaxed on his thighs.

    Step 1 of 3

    Sit facing a second chair and rest your heel on its seat, leaving a gap between your heel and your hip.

  2. The same man still facing the second chair, his right heel on its seat, leaning a little forward from the hips so the back of the knee lowers toward straight, both hands resting relaxed on his thighs, eyes on the knee.

    Step 2 of 3

    Let your knee gently straighten as far as is comfortable, then hold.

  3. A man sitting upright on a chair, facing a second chair with his right heel resting on its seat and his knee bent, both hands resting relaxed on his thighs.

    Step 3 of 3

    Sit facing a second chair and rest your heel on its seat, leaving a gap between your heel and your hip.

What you should feel

A gentle stretch, not sore or uncomfortable.

Breathing

  • Breathe normally.

Safety Information

This information is for those with a new knee problem. People diagnosed with a knee condition or with recent knee surgery should follow their healthcare professional's advice instead. Keep a comfortable stretch. NHS inform says to only try these exercises if you are feeling well enough and in a safe environment, and to stop immediately if you start to feel unwell; aim to keep any pain within 0 to 5 out of 10, easing off if it rises above that. NHS inform says to stop the exercise if it makes symptoms worse or causes new pain, and to talk to a healthcare professional if knee pain has not improved within 6 weeks. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.