Mobility guides

Targets: Big toe flexion, plantar fascia, foot and ankle mobility

Kneel on the floor with your toes tucked under. Sit back onto your heels and let your bodyweight create the stretch through the sole of your foot and big toe. This one is more uncomfortable than painful — stick with it.

Hold: 45-60 seconds. Common mistake: letting the toes splay out — keep them tucked directly under.

Targets: Ankle mobility, knee flexion, shin and foot

Kneel with the tops of your feet flat on the floor and sit back onto your heels. Keep your torso upright. If this is too intense place a rolled towel behind your knees to reduce the range.

Hold: 45-60 seconds. Common mistake: leaning forward to compensate — stay tall.

Targets: Gastrocnemius, soleus, Achilles tendon

Place your hands on a wall, step one foot back and press the heel firmly into the floor. Keep the back leg straight for the gastroc, then bend the knee slightly to hit the soleus deeper. Both variations matter for knee health.

Hold: 45-60 seconds each leg, both variations. Common mistake: letting the heel lift — drive it down throughout.

Targets: Ankle mobility, hip flexors, knee flexion, full lower body

Stand with feet shoulder width apart and squat all the way down keeping your heels flat on the floor. Hold onto something for support if needed to begin with. This is one of the most valuable positions for overall knee health.

Hold: 45-60 seconds. Common mistake: heels rising — work on ankle mobility if this is an issue.

Targets: Hip external rotators, glutes, piriformis

From a plank position bring one shin forward parallel to the top of your mat and lower your hips down. Keep your hips square and let gravity do the work. The tighter your hips the more this one will talk to you.

Hold: 60 seconds each side. Common mistake: hips rotating to one side — square them up.

Targets: Inner groin, adductors, hips

Sit on the floor with the soles of your feet together and let your knees fall out to the sides. Sit tall and gently press your knees toward the floor. Avoid rounding your lower back.

Hold: 45-60 seconds. Common mistake: hunching forward — keep your chest up and spine long.

Targets: Hamstrings, sciatic nerve mobility

Sit on the floor or a chair with one leg extended. Gently straighten the knee and flex your foot toward you until you feel a stretch through the back of the leg. This also mobilises the sciatic nerve which is commonly restricted in people with knee pain.

Hold: 30-45 seconds each side. Common mistake: rounding the back — hinge from the hip not the spine.

Targets: Hamstrings, calves, ankle mobility

Stand with feet hip width apart and hinge forward reaching your hands toward the floor. Keep your legs as straight as possible and slowly walk your hands forward then back. Keep the movement slow and controlled.

Reps: 10-15 slow walks. Common mistake: rushing — slow it right down for maximum benefit.

Targets: Hip flexors, psoas, quads

Take a long lunge position with your back knee on the floor. Tuck your pelvis under slightly and drive your hips forward until you feel a stretch through the front of the back hip. Tight hip flexors are one of the most common contributors to knee pain.

Hold: 45-60 seconds each side. Common mistake: arching the lower back — tuck the pelvis to get the real stretch.

Targets: Hip flexors, quads, knee flexion

Place your back foot up against a wall or couch with your shin vertical. Bring your other foot forward into a lunge. Keep your torso upright and squeeze your glute on the back leg. One of the most effective stretches for knee health — and one of the most avoided.

Hold: 60 seconds each side. Common mistake: letting the torso fall forward — stay tall and squeeze that glute.

Targets: Hip flexors, thoracic spine, groin, hamstrings — full body

Step into a deep lunge, place the same side hand on the floor inside your front foot. Rotate your top arm up toward the ceiling opening your chest. Then straighten both legs and reach toward your front foot. This is three stretches in one.

Reps: 5 slow controlled reps each side. Common mistake: rushing through it — pause at each position.

Targets: Piriformis, deep hip rotators, glutes

Lie on your back and cross one ankle over the opposite knee in a figure four position. Pull the uncrossed leg toward your chest until you feel a deep stretch in the crossed leg's glute. A tight piriformis can refer pain down into the knee — this one is important.

Hold: 45-60 seconds each side. Common mistake: letting your lower back lift off the floor — keep it grounded.