ClapMove · clapmove.com
Exercise handout — move better, feel better.
Pool Knee Flexion/Extension
Knee bending and straightening in pool. Water provides resistance and support for pain-free movement.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- 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 the gym
No equipment needed
No equipment? Try: Aqua weights for resistance
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
2 sec bend / 2 sec straighten
Tempo
Step-by-Step Guide
Set up
- Stand in chest-deep water near pool wall
- Hold pool edge or rail for balance
- Shift weight to stance leg
Step 1 of 4
Lift working leg slightly off pool floor
Step 2 of 4
Slowly bend knee bringing heel toward buttock
Step 3 of 4
Straighten knee fully
Step 4 of 4
Repeat with controlled motion
Breathing
- Breathe naturally throughout
- Don't hold your breath
Form Cues
- Move slowly through the water resistance
- Keep thigh relatively still
- Full bend and full straighten
- Don't rush the movement
Common Mistakes to Avoid
- Moving too quickly
- Not achieving full range
- Swinging the thigh
- Holding breath
Safety Information
Hold rail securely. Very safe for painful knees.
Progressions
Add aqua weights, faster tempo, shallower water
Regressions
Smaller range, shallower water
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.