Ease Aches: Simple Knee and Hip Stretches at Home

     You can alleviate aches and pains by performing simple knee and hip exercises at home with just a chair and some space.

1. Knee Straighten

     Sit on a chair and extend one leg straight out, keeping your knee straight. Hold for 15 seconds, then rest. Repeat 10 times, then switch legs and repeat.

2. Groin Stretch

     Sit on the floor with both knees bent outwards and your heels together. Hold both ankles with your hands, pointing your elbows towards your knees. Gently try to push both knees down to touch the floor while still holding your ankles. Complete 6 repetitions.

3. Buttock Stretch

     Sit on the floor with both legs extended straight. Bend one knee, placing that foot on the outer side of your straight leg. Use the hand opposite your bent leg to gently pull your knee across your body. Hold for 15 seconds, then rest. Complete 6 repetitions, then switch legs and repeat.