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Heel-supported knee rest, illustrated in 3 steps
Lie on your back. Bend the other knee and keep its foot down. Rest the working heel on a small rolled towel. Leave the knee and calf unsupported.

Knees

Heel-supported knee rest

A gentle hold for your knees and back of thighs, done on the floor. About 30 seconds each side.

Position
On the floor
Equipment
A towel
Time
About 30 seconds each side
Works
knees and back of thighs

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How to do heel-supported knee rest

  1. Set

    Lie on your back. Bend the other knee and keep its foot down. Rest the working heel on a small rolled towel. Leave the knee and calf unsupported.

  2. 1

    Let the working leg rest on the towel. Keep the thigh relaxed.

  3. 2

    Keep the heel supported. Let the knee relax without pressing it down.

  4. 3

    Stay relaxed and breathe normally. Keep the towel under the heel.

  5. Switch sides and repeat.

Take care. Use a small comfortable support. Do not push the knee down or add weight. Stop if you feel pain.

Gentle movement guidance, not medical advice. Stop if anything hurts.

More knees moves

All knees stretches

Illustration drawn for Desk Gym.