Exercises & Lessons for Knee or hip pain
Low Impact Exercises for Plantar Fasciitis
A quiet seated lesson for a sore heel: rolling the sole over the floor, easy ankle circles, and a gentler way of meeting the ground with each step.
A Gentle Piriformis Muscle Workout for a Deep Achy Hip
A quiet ten minute lesson for the deep ache behind the hip, built on small, slow hip turns and close attention rather than hard stretching or burning repetitions.
A Gentle Hip Mobility Workout, the Feldenkrais® Way
A slow, attentive hip routine you do lying down. No reps to grind and no pushing, just small easy movements that ask your hips how they like to move.
Hip Stability Exercises Without Bands, Burn, or Bracing
Hip stability is mostly timing, not force. A short lesson that starts on the floor and finishes standing, so you can feel what your pelvis does the moment weight arrives.
Knee Bursitis Exercises: Gentle Movement for a Sore Bursa
Knee bursitis exercises kept small and unloaded, because an inflamed bursa is provoked by pressure and repetition rather than soothed by stretching.
Gluteus Medius Exercises: A Gentle Lesson for Steady Hips
Gluteus medius exercises done slowly and with attention, so the side of your hip learns to carry weight easily instead of gripping to hold you up.
Inner Thigh Exercises: A Gentle Lying Down Lesson
Inner thigh exercises that stay small and comfortable, so tight adductors let go without a forced straddle stretch or a burning hold.
Hamstring Hip Stretches: A Gentle Lesson for the Back of the Legs
A short lying down lesson that lets the pelvis tip along with the hamstrings, so the back of each thigh finds length through ease rather than pulling.
Hip Bursitis Exercises: A Gentle Lesson for a Sore Hip
Gentle hip bursitis exercises for calmer days: small, slow movements done lying on your back that ask nothing of the sore spot and stay within comfort.
Hip Opener Exercises: A Gentler Route Than the Deep Stretch
Hip opener exercises without the deep lunge: a short lying down lesson where the hip, the pelvis and the ribs share small, slow, comfortable movement.
Hip Flexor Stretch: A Gentler Way to Ease the Front of the Hip
A hip flexor stretch that works by inviting rather than pulling, with a short lying down lesson for hips that have spent too long folded in a chair.
The High Knee Exercise, Made Gentle: Slow Mindful Marching
A gentle take on the high knee exercise: slow, supported marching with attention, where the knee floats only as far as feels easy, no cardio required.
Hip Abductor Exercises: A Gentle Side Lying Lesson
Hip abductor exercises without bands or burn. A slow side lying lesson that lets the pelvis and waist take part, so the outer hip stops working on its own.
Knee Crepitus Exercises: Gentle Movement for Noisy Knees
Knee crepitus exercises that work on the fear more than the sound. A slow seated lesson for knees that crackle, with a look at what the noise means.
How to Stretch the IT Band When It Will Not Lengthen
A short lying down lesson for the outer thigh and hip, for anyone who has pulled at their IT band for years and wondered why it never quite lets go.
Hip Stretches for Tight Hips: A Gentler Way In
A short floor lesson that treats tightness as holding rather than shortness, inviting your hips to soften through small, slow movement instead of harder pulling.
Post Op Exercises After Hip Replacement: The Quiet Half
A very small lying down lesson for the weeks after hip replacement, designed to stay far inside your precautions while you get reacquainted with how the rest of you moves.
Hip Hinge Exercises That Begin With Finding Your Hip Joints
A slow lying down and sitting lesson for feeling the crease where your legs actually bend, so folding forward can come from the hips instead of the waist.
Gentle Exercises for Stiff Knees That Involve the Whole Leg
A short lying down lesson for knees that feel stiff and reluctant after sitting, inviting the whole leg, hip and pelvis to share the work of bending.
Trochanteric Bursitis Exercises: A Gentle Outer Hip Lesson
Gentle trochanteric bursitis exercises done lying on your back: small, slow movements that quiet the gripping around a sore outer hip without stretching it.
Arthritis Exercises for the Knee: Small, Comfortable Movement
Gentle arthritis exercises for the knee: small, slow, repeated movement a stiff joint can accept today, plus a short guided lesson you can do lying down.
Stretches for Knee Pain: A Gentler Way to Move a Sore Knee
Most stretches for knee pain pull the sore joint toward its edge. This short guided lesson keeps every movement small, slow, and comfortable instead.
Exercises for Arthritic Knees: A Gentle Feldenkrais® Lesson
Small, slow exercises for arthritic knees that stay far from the painful edges. A calm floor lesson with a seated option, no pushing and no bracing.
Exercises to Strengthen Knees: A Starting Point
A guide to exercises to strengthen knees: what actually builds strength, and a short guided lesson for sensing how your whole leg shares the effort.
See the Feldy program for Knee or hip pain
Gentle, guided lessons. Try your first one free, no credit card required.