Hip Pain & Knee Pain Exercises, Seated - Ask Doctor Jo

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Hip Flexor Stretches & Exercises

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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More Details About This Video:
If you have graduated from your knee and hip exercises lying down, but you are not quite ready for standing exercises, these are for you. This video will show you knee and hip exercises sitting down. When you are sitting, make sure you either have a back support or try to keep your back upright. If you are swinging your back, then you are not working your leg muscles.

For the first exercises, keep your thigh on the chair, kick your leg straight out until your knee is as straight as it can go, slowly lower it. This is knee extension. Next, slowly bring one knee up toward the ceiling until you can't lift it anymore, then slowly lower it. This is a hip flexion exercise. If you can do 15-20 without getting tired, add some weight. Finally, take a resistive band, while holding the band in each hand, wrap it underneath your foot. Bring your knee straight up again, and slowly push down. This is hip extension. Make sure you control the band in both directions, and don't let the band control you!

Hip Pain & Knee Pain Exercises, Seated:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[AskDoctorJo]

I would definitely stretch your hip flexors and rotators. I have videos for those, and I have a general knee stretching video that should cover it! Good luck!

[AskDoctorJo]

You're welcome!! I hope they help!!

[pradeepsarkar]

👏👏👌 the way you demonstrate are excellent.

[marrissagonzales]

Thanks a lot I will add this on my hips exercises

[dkkhalsa]

Excellent instructions thx mam. I have pain in tail bone while flushing nd sitting on chair 🪑plssss,

[nnenna-taylornwagbo]

Thank you, I’m literally having a tough time trying to sleep tonight because of my hip pain, and this help me at least for the time being appreciate you!!

[pjgkkfk]

Love you're channel... Always amazing content... well done!!!

[kopalbhardwaj]

I have meniscus tear in my right knee and my thigh weight is too much can u recommend some exercise for losing weight while taking care of knee

[Fotograffa]

Thank you so much for this. I hope you have more similar exercises. I will be looking for them.

[nahaduryalelmeshar]

I love this and really need to do it
thanks !!

[ScottishGeeks]

Thank you for this, I'll be trying this out today :)

[mtmnunu]

Good video. Glad you did a video on this. Thx Dr Jo

[AskDoctorJo]

Stretch the right tight hip flexors, and strengthen the weak gluts and left hip flexors!

[AskDoctorJo]

I can definitely see how that would be throwing your whole body out of balance! Muscle imbalances can cause a lot of pain, but they are fairly easy to fix with consistent stretching and exercising. I have a hip flexor stretching video, and I have a hip strengthening video in standing if you want to check those out too! Good luck!

[setawien]

This is simple and effective. Thank you very much.

[thecoolguy]

What hip and leg and knee stretches to do for high kicking, squating weights

[ensunderoath]

This is so helpful during lazy office hours 😜

[mjb]

"Control the band; don't let the band control you!" 🤣
I never would have thought of doing seated hip extension with a theraband. Thanks for the ideas and wisdom. ☺️

[sknazeer]

While lifting my leg it gets pain what should I do for removing pain