Hi everyone! I’m Jawad, a physical therapist and coach, and today I want to share a simple but effective stretch you can do if you’re experiencing pressure, achiness, or stiffness in your knee. This is a stretch I’ve recommended to several of my patients and clients, and most of them have found relief from it. I’d love to hear what you think, so feel free to let me know after you try it out.

What You’ll Need:    

####An elevated surface (like a bench, chair, or something stable enough to rest your leg on).

####An ankle weight (any type will work; I use one that’s a bit old-school, but anything you have will do the job).

How to Perform the Stretch:

####1. Wrap the ankle weight around your ankle securely.

####2. Elevate your leg on the chosen surface. Allow your leg to dangle freely from the elevated surface, with the weight pulling gently on your knee.

####3. As you rest here, you’ll start to feel a gentle stretch through the knee joint. It feels pretty good—I won’t lie!

####4. Hold this position for 2-3 minutes, allowing the weight to help ease the tension and stiffness in your knee.

####5. Once you’re done, remove the weight and continue with your workout or daily routine.

Pro Tip:

If you don’t have access to a suitable elevated surface, you can use a pillow. Simply prop the pillow under your thigh to give your leg some height and room to angle downwards. This will allow the stretch to work just as effectively.

This stretch is perfect for anyone dealing with knee discomfort due to stiffness or pressure and is a great addition to your warm-up or recovery routine. Give it a try!

Thanks for reading! If you have any questions or need more guidance, feel free to get in contact with me—I’d be happy to help.