Important: If you have known osteoarthritis or meniscus problems, only move within the pain-free range. In case of severe swelling or redness, consult a doctor first.
2.1. Wall Calf Stretch
Goal: Stretch calf muscles, relieve knee and Achilles tendon.
Stand in front of a wall, place both hands on the wall.
Step one leg back, heel firmly on the floor, knee extended.
Slightly bend the front leg, lean your upper body forward until you feel a pull in the calf of the back leg.
Keep your back straight, do not arch your back.
Hold for 20–30 seconds, then slowly release.
Switch sides.
2–3 repetitions per side.

2.2. Standing Quadriceps Stretch
Stand upright, hold onto a chair back or wall if needed.
Bend one leg backward, pulling your foot towards your glutes.
Grab your foot or ankle with your hand and gently pull it towards your glutes until you feel a pull in the front of your thigh.
Keep your knees together, slightly push your hips forward, do not arch your back.
Hold for 20–30 seconds.
Switch sides, 2–3 rounds per side.
Alternative: If you have balance problems, perform this lying on your side.

2.3. Knee Mobilization while Sitting
Goal: Gentle mobility for stiff knees (e.g., osteoarthritis).
Sit upright on a chair, both feet on the floor.
Slowly extend one leg forward until the heel slightly lifts off the ground.
Hold briefly (2–3 seconds), then slowly lower the leg back down.
10–15 repetitions per side.
Movement remains pain-free; stop if pain increases.
Image idea:
Person sitting, one leg extended forward, the other placed normally.

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