Free 10 Minute Knee Mobility Routine

10-Minute Daily Knee Reset After Surgery

Simple routine to reduce stiffness and improve movement

Recovering from knee surgery but still dealing with stiffness, tightness, or hesitation with movement?

This free 10-minute daily routine is designed to help you move more comfortably, improve flexibility, and build confidence in your knee—without overcomplicating your recovery.

Who this is for:

• 6+ weeks after knee replacement or knee surgery

• Cleared for exercise by a healthcare provider

• Experiencing stiffness, tightness, or reduced mobility

What you’ll get:

• A simple, guided 10-minute daily routine

• Exercises to improve knee bending and straightening

• Strategies to reduce stiffness and improve movement

• Clear instructions that are easy to follow at home

Why this works:

Stiffness after knee surgery is common and often linked to swelling, limited movement, and muscle tightness. This routine focuses on gentle, consistent motion to help your knee feel looser and move more naturally over time.

What to expect:

With regular use, many people notice:

• Improved ease of movement

• Reduced feelings of stiffness

• Greater confidence with walking and daily activities

This routine is designed to be simple, effective, and easy to stay consistent with—because consistency is what drives progress.

Important:

This guide is educational and does not replace medical advice. Always follow the guidance of your surgeon or physiotherapist and exercise within your comfort level.

If you're ready for the next step in your recovery, a structured strength program can help you continue building long-term strength and confidence.

– Physio Liam