The other day I was chatting with this guy at my gym. We both competed in a powerlifting meet recently and hadn’t seen each other for a while, so it was good to catch up.

He mentioned that he’s been dealing with some knee issues, and I shared with him my experience of having two knee surgeries and how it still affects my workouts to this day.

Yeah, my knees can be a bit cranky sometimes! 😉

Despite that, I can still do things like the RKC snatch test (which involves doing one hundred 53-pound kettlebell snatches in five minutes), compete in powerlifting meets, and even run decent distances (last November I did a 25k trail run, for example).

BUT!

I have to stay on top of it.

I need to regularly do specific stretches and exercises to strengthen my knees, or else they start to hurt more.

It’s nothing complicated and only takes a few minutes each day!… but let me tell you, if I skip it, I really feel the consequences.

Here’s one 5-min Strength + Stretch Sequence for Cranky Knees… if you like it, I highly recomend doing the full program on the next page –>> Feel Good Knees course

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5-min Strength + Stretch Sequence for Cranky Knees

Hold each stretch / pose for at least 30 seconds:

— Reclined Hand-to-Big-Toe Pose: Lie on your back and extend one leg straight up towards the ceiling. Grasp the big toe of that leg with your hand and gently pull it towards your body, feeling a stretch in the back of your leg. Hold for 30 seconds and then switch legs.

— Bridge Pose: Lie on your back with your knees bent and feet flat on the floor. Place your arms alongside your body. Push through your heels to lift your hips off the ground, forming a bridge shape with your body. Hold for 30 seconds while engaging your glutes and hamstrings.

— Banana Pose: Lie on your back with your legs together. Extend your arms overhead and interlace your fingers. Press your palms away from your body as you stretch towards one side, creating a gentle C-curve shape with your body. Hold for 30 seconds and then repeat on the other side.

— Chair Pose: Stand with your feet hip-width apart. Bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your chest lifted and your weight in your heels. Hold for 30 seconds, engaging your quadriceps and glutes.

— King Arthur’s Pose: Kneel on the ground with one knee forward and the other knee resting on a folded blanket or mat. Place your hands on your front knee for support. Gently shift your weight forward, feeling a stretch in the front of your back leg. Hold for 30 seconds and then switch legs.

— Half Lord of the Fishes Pose: Sit on the ground with your legs extended in front of you. Bend one knee and place the foot on the outside of the opposite thigh. Twist your torso towards the bent knee, placing your opposite elbow on the outside of the knee for support. Hold for 30 seconds and then repeat on the other side.

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If you want a complete routine that will really make your knees feel good, be sure to check out the Feel Good Knees course on the next page –>> Feel Good Knees course

Don’t let knee pain hold you back any longer – take action and start feeling better today!

Forest Vance
Master of Science, Human Movement
Kettlebell Expert
Over 40 Specialist