Knee pain often originates above or below the joint rather than in the knee itself. Hip weakness, quadriceps tightness, and ankle restrictions alter mechanics, creating knee strain. Effective mobility work addresses the entire lower extremity. The knee is caught between the hip and ankle. Restore mobility at both ends to reduce knee stress. Get your personalized routine: Start your 14-day free trial Hip Mobility Hip restrictions force the knee to compensate. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. Quadriceps and Hip Flexors Tight quads affect patella tracking. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Ankle Mobility Ankle restriction alters knee mechanics. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 236 Place one foot slightly in front of the other. Then, push that knee as far as you can over your toes. Be controlled and only move as far as your joints will let you - don't force anything. Hamstring Flexibility Hamstring tension affects knee position. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 163 With both arms above your head, rotate your head toward both directions - both left and right. IT Band and Lateral Structures Lateral tightness pulls the knee out of alignment. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. Knee Health Approach Address hip and ankle first. Strengthen glutes. Avoid prolonged bent-knee positions. Professional evaluation identifies specific causes of your knee pain. Knee-Friendly Programming simplmobility provides lower extremity mobility routines. 2-3 minute sessions address the chain affecting your knee. Start Your Free Trial