A therapist demonstrates a healing movement technique that heals the knee and relieves pain

Chiropractor Dr. Rowe advises how to relieve knee pain with this easy healing technique.

The effect is immediate and you will feel significantly better!

If you suffer from osteoarthritis of the knee or simply your knee hurts after, for example, a sporting event, try this simple exercise with a quick effect.

In this material you will find 2 traction exercises for the knees that will help reduce pressure on the knee joint.

They will also help relieve stiffness caused by arthritis.

You can do this exercise at home and you don’t need any special equipment, just a towel.

It is safe and effective.

1. Technique

Lie on a flat surface, on the floor or in bed if it is firm enough.

You should keep one leg bent while the other should be fully extended. 

Grasp the bent leg around the tibia with your hands and pull it toward your chest.

Pull only as far as is comfortable.

Then slowly begin to rotate the foot inward toward the extended leg to about a 30-degree angle.

Now you can pull your knee a little closer to your chest. 

The toes pointing inward help the natural movement of the knee.

So these exercises will help open the knee joint and relieve the pressure.

Stay in this position for about 10-15 seconds. 

Rest and repeat 5 times. 

Take a towel and roll it up.

Place it under the knee, wrap your arms around the shin again and pull it toward your chest. 

Again, rotate the foot down toward the extended leg.

Your knee may pop out, but don’t worry.

If it happens naturally, it is normal.

However, you should not experience unbearable pain, otherwise stop training immediately!

Hold in the extended position for about 10 seconds and release. 

2. Technique

Stand next to the bed, place a knee on the bed and place a rolled towel under it again.

Now use your body weight to push your butt down toward your leg.

Gently press into this position as long as it is tolerable. 

Hold for about 10-15 seconds and then release. 

Repeat 5 times.

You should feel immediate relief after this simple exercise.

We wish you good health!

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