Knee Circles - Fundamental
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Calves Quads Stretching Body Only Gym Home
Purpose: This exercise stretches and strengthens your feet and ankles.
Benefits: This exercise improves the flexibility and mobility of the ankles.
Stand with your feet together, flat on the floor, and knees moderately bent forward. Bend over and place your hands on your knees. This is the starting position. Slowly rotate the knees in a circle counter-clockwise. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally. Continue for the required number of repetitions. Repeat this exercise rotating the knees in a clockwise circle. Keep your feet flat on the floor for the required number of repetitions.
Usually we use our ankles in flexing and pointing activities (e.g., walking and running). Ankle Circles gives us an opportunity to improve the range of motion in the ankles.
Step 1
Stand with your feet together, flat on floor, knees moderately bent forward. Place your hands on knees.
Stand with your feet together, flat on the floor, and knees moderately bent forward. Bend over and place your hands on your knees. This is the starting position.
Step 2
Slowly rotate the knees in a counter-clockwise circle to the left, feet flat on the floor.
Slowly rotate the knees in a circle counter-clockwise to the left. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 3
Slowly rotate the knees in a counter-clockwise circle to the back, feet flat on the floor.
Slowly rotate the knees in a circle counter-clockwise to the back. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 4
Slowly rotate the knees in a counter-clockwise circle to the right, feet flat on the floor.
Slowly rotate the knees in a circle counter-clockwise to the right. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 5
Slowly rotate the knees in a counter-clockwise circle to the front, feet flat on the floor. Repeat as required.
Slowly rotate the knees in a circle counter-clockwise to the front. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally. Repeat for the required number of repetitions.
Step 6
Stand with your feet together, flat on floor, knees moderately bent forward. Place your hands on knees
Stand with your feet together, flat on the floor, and knees moderately bent forward. Bend over and place your hands on your knees.
Step 7
Slowly rotate the knees in a clockwise circle to the right, feet flat on the floor.
Slowly rotate the knees in a circle clockwise to the right. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 8
Slowly rotate the knees in a clockwise circle to the back, feet flat on the floor.
Slowly rotate the knees in a circle clockwise to the back. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 9
Slowly rotate the knees in a clockwise circle to the left, feet flat on the floor.
Slowly rotate the knees in a circle clockwise to the left. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally.
Step 10
Slowly rotate the knees in a clockwise circle to the front, feet flat on the floor. Repeat as required.
Slowly rotate the knees in a circle clockwise to the front. Keep your feet flat on the floor. If your heels come off the floor, then your circles are too large. Breathe normally. Repeat for the required number of repetitions.