For today’s Active Recovery Day, Chris Manzano will guide you through four easy-to-follow movements and stretches you can do using mostly household items to help improve your knee flexibility and mobility. The key to long term flexibility and mobility is consistency, so working on these movements up to 2-3 times a day for 4-7 times a week will help with long term mobility, stability, flexibility, and reduction of pain.

Hamstring Seated Chair Stretch (and Standing Chair Stretch)

Sitting on the edge of a chair, extend your leg straight in front of you with your toe pointed towards your body, sit up straight, and hinge forward at your hip until you feel the stretch in your hamstrings.

Hold the stretch for 30-60 sec, for 2-3 times on each side.

If you are standing in front of the chair, place your heel on the chair with your leg straight, stand up straight and hinge forward at your hip until you feel the stretch in your hamstrings.

Hold the stretch for 30-60 sec, for 2-3 times on each side.

Standing Quadriceps Stretch

Standing next to a chair to use for balance, grab your foot and pull behind you. If able continue to pull so your knee moves behind your hip.

Hold the stretch for 30-60 sec for 2-3 times on each side

Standing Calf Stretch

Standing behind a chair and using it for balance, extend your leg behind you and place your heel on the floor. Lean forward until you feel a stretch and your calf and hold. Afterward, if able, continue the stretch by slightly bending your knee while still keeping your heel on the floor.

Hold each stretch for 30-60 sec for 2-3 times on each side

Active Mobility

Taking a firm ball, find any tight spots in your muscles (your hamstrings, quadriceps, and calves) and apply pressure. Flex and extend your knee and/or ankle to help release your muscles.

Flex and extend 5-10 times per tight spot.

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To learn more about Home Base’s Warrior Health & Fitness Program in New England and Southwest Florida, visit www.homebase.org/fitness.