5-Minute Daily Knee Mobility Guide

A short, doctor-consult-friendly routine you can do in five minutes a day to support knee mobility and circulation. This guide is educational only and isn't a substitute for advice from your healthcare provider — check with them before starting any new routine, especially if you have a diagnosed condition or recent injury.

The Routine

1. Seated Knee Extensions (10 reps each leg) — Sit tall, extend one knee until the leg is straight, hold 2 seconds, lower slowly.
2. Heel Slides (10 reps each leg) — Lying down, slide your heel toward your glutes, bending the knee, then slide back out.
3. Standing Calf Raises (10 reps) — Hold onto a chair for balance, rise onto your toes, lower slowly.
4. Wall Sits (start at 15-20 seconds) — Back against a wall, knees bent to a comfortable angle, hold.
5. Gentle Quad Stretch (20-30 seconds each leg) — Standing or lying, gently pull your ankle toward your glutes.

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