Stretching Exercises for Knees: 11 Gentle Stretches to Reduce Stiffness (Step-by-Step)

If your knees creak like an old floorboard when you stand up, you’re not alone. Knee stiffness is a common issue for many older adults, and even younger people can experience it. The good news is that stretching exercises for the knees are among the easiest and most effective ways to reduce stiffness, improve flexibility, and keep your joints feeling better. You don’t need a gym membership or superhero flexibility.

No matter whether your knees feel stiff from arthritis, injury, prolonged sitting, or years of use, gentle stretching can help. Here are 11 of the best stretches, explained step by step.

Why Do Knees Get Stiff in the First Place?

Your knee is a hardworking joint surrounded by muscles, tendons, and ligaments that all need flexibility to function well. When these tighten from inactivity, inflammation, or aging, the knee joint suffers.

Common culprits behind knee stiffness include:

• Osteoarthritis or rheumatoid arthritis
• Prolonged sitting or inactivity
• Muscle tightness in the hamstrings, quads, or calves
• Previous injuries or surgeries
• General wear and tear over time

The encouraging part? Stretching directly addresses muscle tightness, improves blood circulation to the joint, and helps maintain the range of motion your knees need to carry you through daily life.

A Few Ground Rules Before You Start

Before we begin the stretches, let’s cover a few important tips. Think of these like the instructions that come with furniture—you’ll be happy you took a moment to read them.

• Never stretch if you feel sharp pain. A gentle pull is okay, but stabbing pain is a sign to stop.
• Take your time. This isn’t a race. Moving slowly and carefully works better than rushing.
• Remember to breathe while stretching. Many people hold their breath without realizing it.
• Consistency is more important than perfection. Doing these upper back stretching exercises a little every day is better than doing them perfectly once a month.
• If you’ve had recent knee surgery or a serious injury, check with your doctor before starting.

Ready to get started? Let’s go!

11 Gentle Stretching Exercises for Knee Stiffness

These first few stretches are the gentlest of the bunch. If you are brand new to knee stretching or in the middle of a flare-up, begin with these and build from there.

1. Seated Knee Extension

This one is almost embarrassingly simple, which is exactly why it works so well for beginners.

How to do it:

1. Sit up straight in a sturdy chair with both feet flat on the floor.
2. Slowly straighten your left leg until it is parallel to the floor, or as close as comfortable.
3. Hold for 5 to 10 seconds, gently squeezing your thigh muscle.
4. Slowly lower your foot back down.
5. Repeat 10 times, then switch legs.

This stretch strengthens your quadriceps, which support your knee and help it straighten better. You can even do it while watching TV—now that’s multitasking!

2. Heel Slide

Simple, gentle, and effective for gradually increasing the knee joint’s flexibility and improving ease of movement.

How to do it:

1. Lie on your back on a firm surface with both legs straight.
2. Slowly slide your right heel toward your bottom by bending your knee.
3. Slide it back as far as feels comfortable without pain.
4. Hold for 5 seconds at the top.
5. Slowly slide it back to the starting position.
6. Repeat 10 times on each side.

If the floor feels too far, try doing this stretch on a bed instead. No judgment here.

3. Knee-to-Chest Stretch

Great for relieving tightness in the knee and lower back simultaneously, making moving and sitting more comfortable.

How to do it:

1. Lie on your back with both knees bent and feet flat on the floor.
2. Gently grasp your right knee with both hands and slowly pull it toward your chest.
3. Hold for 20 to 30 seconds and breathe deeply.
4. Slowly lower your leg and repeat on the left side.
5. Do 2 to 3 repetitions per side.

4. Seated Hamstring Stretch

Tight hamstrings can restrict knee movement and increase stiffness. This stretch helps lengthen those muscles, making it easier to bend and walk comfortably.

How to do it:

1. Sit at the edge of a sturdy chair with your back straight.
2. Extend your right leg out in front of you with your heel on the floor and toes pointing up.
3. Gently lean forward from your hips (not your waist) until you feel a stretch along the back of your thigh.
4. Hold for 20 to 30 seconds.
5. Switch sides and repeat 2 to 3 times each.

5. Calf Stretch at the Wall

Your calf muscles connect directly to the back of the knee. By stretching them, you relieve tension that can limit knee mobility and help prevent discomfort during walking or standing.

How to do it:

1. Stand facing a wall with your hands resting on it for support.
2. Step your right foot back about two feet, keeping it flat on the floor.
3. Bend your left knee slightly while keeping your right leg straight.
4. Press your right heel firmly into the floor and hold for 20 to 30 seconds.
5. Switch sides and repeat 2 to 3 times each.

6. Standing Quad Stretch (With Support)

This stretch targets the front of your thigh to improve knee flexibility, making it easier to bend and extend the joint during daily movements.

How to do it:

1. Stand next to a wall or hold a chair for balance.
2. Bend your right knee and bring your heel toward your bottom.
3. Hold your right ankle gently with your right hand.
4. Keep your knees close together and stand tall.
5. Hold for 20 to 30 seconds, then switch sides.
6. Repeat 2 to 3 times on each side.

Don’t worry if you can’t pull your heel all the way up yet. Any bend is progress.

7. Lying Quad Stretch

If standing feels unstable, this floor version still provides a strong stretch for your thigh, helping maintain knee flexibility and reducing stiffness.

How to do it:

1. Lie on your right side on a mat or firm surface.
2. Bend your left knee and hold your left ankle with your left hand.
3. Gently pull your heel toward your bottom until you feel a stretch in the front of your thigh.
4. Hold for 20 to 30 seconds.
5. Roll over and repeat on the other side.

8. IT Band Stretch (Seated)

The iliotibial band runs along the outside of your thigh and knee. When it tightens up, it can cause significant knee discomfort. Stretching can make walking and standing less painful.

How to do it:

1. Sit in a sturdy chair with both feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Gently press down on your right knee with your right hand while sitting tall.
4. Hold for 20 to 30 seconds and breathe through the stretch.
5. Switch sides and repeat 2 to 3 times each.

9. Butterfly Stretch (Modified)

This inner thigh stretch eases muscle tightness that can pull on the knee joint from the inside, helping to reduce discomfort and improve flexibility.

How to do it:

1. Sit on the floor with your back against a wall for support.
2. Bring the soles of your feet together in front of you.
3. Let your knees fall gently out to the sides.
4. Place your hands on your ankles and sit tall.
5. Hold for 20 to 30 seconds without pushing down on your knees.

If the floor feels uncomfortable, sit on a folded blanket. That’s not cheating—it’s smart.

10. Low Lunge Hip Flexor Stretch

Tight hip flexors pull on the pelvis, adding pressure to the knee joint. Stretching them with this lunge reduces strain on your knees and improves your stride.

How to do it:

1. Kneel on your right knee on a mat with your left foot forward, flat on the floor.
2. Keep your left knee directly above your left ankle.
3. Gently shift your hips forward until you feel a stretch at the front of your right hip.
4. Hold for 20 to 30 seconds.
5. Switch sides and repeat 2 to 3 times each.

Place a folded towel under your knee for extra cushioning. Your kneecap will thank you.

11. Supine Inner Thigh Stretch

A gentle, relaxing stretch to finish up—this one releases tension in the inner thigh muscles that support the knee, promoting relaxation and flexibility.

How to do it:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Let both knees fall slowly out to the sides like a book opening.
3. Press the soles of your feet together if possible, or let them rest wherever they land comfortably.
4. Hold for 30 to 60 seconds and breathe deeply.
5. Use your hands to gently help your knees back up when done.

This stretch is a great way to finish. It feels like a nice reward after all your hard work.

Final Thoughts

Knee stiffness doesn’t have to become something you simply live with. With patience and consistent movement, you can ease discomfort, improve joint mobility, and make daily activities feel more manageable. A chair yoga book for seniors can be a helpful starting point, offering gentle routines that complement the best stretches for upper back pain while supporting overall flexibility and comfort.

Pick just one stretch from this list to try today. Just one. Do it gently, breathe deeply, and give yourself credit for starting. That first small step is the most important. Your knees have supported you for a long time. Now it’s your turn to support them.