Stretch Your Way to Healthy Joints
Daily stretches will lubricate the knee and hip joints and help maintain a healthy range of motion. Your muscles need to be warmed up for stretching to be effective, so do these exercises after your cardio or strength training. Hold each stretch for 30 seconds, then switch sides.
Extended leg cross
Lie on your back, legs extended on the ground. Raise your right leg so it's in line with your hips and flex your right foot. Place both hands on the back of your right thigh for support and pull it across your torso until you feel a stretch in your right hip and thigh.
Thread the needle
Lie on your back with both knees bent, feet flat. Place your right outer ankle on your left thigh (just above the left knee) and flex your right foot. Slowly lift your left foot off the floor and bring your left knee toward your chest, reaching around and through your legs to hold and pull on the back of your left thigh. You should feel a stretch in your right hip and outer thigh.