Stretches for Arthritis in the Back, Hips, and Knees - Unique Wellness
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April 14, 2020 2 min read

These three basic stretches will help loosen your back, hip, and knee joints. You can do all three of these stretches right in bed. Or, if you prefer, you can do them on the floor. These stretches should be gentle enough for everyone -- including people who have had knee or hip surgery.

Hamstring stretch

  1. Lie on your back with your left knee bent and your left foot flat on the bed or ground
  2. Bend your right leg and place your hands behind your right thigh
  3. Lift your right leg into the air and straighten it as much as you can, use your hand on your thigh to gently pull your leg into your chest
  4. Hold for about 30 seconds and then slowly release
  5. Repeat on left leg and repeat on both sides 2-3 times
    You should feel the stretch on your lower back and the back of your leg

    Single Knee To Chest Stretch:

    1. Lie on your back and bend both knees. Your feet should be flat on the bed or ground
    2. Interlock your hands and put them on your right knee
    3. Gently pull your knee towards your chest
    4. Hold for about 30 seconds and then slowly release
    5. Repeat on left side and repeat on both sides 2-3 times
    You should feel the stretch on the back of your leg and lower back

    Piriformis stretch:

    1. Lie on your back with both knees bent.Your feet should be flat on the bed or ground
    2. Put your right ankle on top of your left knee
    3. Put both of your hands behind your left knee and gently pull your leg towards your chest
    4. Hold for about 30 seconds and then slowly release
    5. Repeat on left side and repeat on both sides 2-3 times
    These simple stretches are a quick and easy way to get rid of the pain you have in your back, knees and hips. 
    Damien Law
    Damien Law


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