00:00aging overuse or overall tightness can lead to knee issues help prevent knee
00:06pain with these five moves when you have knee pain you often don't know the
00:10source of it but it could be from tightness and surrounding muscles so
00:13this stretch focuses on stretching out your quads so stand on your left leg
00:17grab your right ankle with your right hand and pull that heel towards your
00:22butt reach to the ceiling to help with the balance and then you're gonna switch
00:25sides so if you're doing this before you work out you can move through the
00:29stretch like I'm doing here just hold for a couple seconds but if you're doing
00:33it after a workout or just to stretch it out on your own you can hold it for 30
00:37seconds to 45 seconds
00:54knee pain can come from weakness in certain areas of your body like your legs or your
00:58glutes so this move is made to strengthen your legs and your glutes lay on your
01:03back you're gonna lie with your feet parallel to each other palm face down
01:08want you to press your hips towards the ceiling nice and tall and then come back
01:13to neutral you're gonna repeat this 10 to 15 times
01:17this move is great for activating your hips and your glutes before you work out which is
01:34great because it takes up stress from your knees for this move you're gonna need a
01:37band so there's different levels of resistance I would go for something
01:40medium so that you're activating but you're not overtiring your muscles put
01:44the band around both legs right above the knees stack your feet come down to the
01:49ground onto your elbow you are going to press your knees away from each other
01:53working against that banded resistance
01:57this move is great for activating and strengthening the muscles in your legs so
02:11that you can prevent knee pain you're gonna need a band for this exercise take
02:15a light to medium band place it around both legs right above your knees you're
02:20going to come into a squat about a demi squat not super low and then you're
02:24going to walk to both sides you're gonna take two steps to the right two steps to
02:29the left make sure you have resistance on the band at all times
02:32this move targets your upper hip and your IT band which when tight can often cause
02:49knee pain for this move you're gonna need a foam roller you'll notice that mine
02:53have bridges on it so this foam roller is actually a little bit more intense
02:56than one that is smooth so you can pick the one that is suitable for you I want
02:59you to come on to the foam roller onto your side hip just like this you're
03:03angled a little bit about at a 45 degree angle and you're gonna roll your upper
03:08hip and just slightly down into that IT band you want to focus mostly on your
03:12hip because that's the part that stretches the most and will give you
03:15relief
03:26for more fitness tips check out health.com
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