Knee Circles Stretch

1. Stand with your feet shoulder-width apart and arms resting at your sides.

2. Lift one knee to a comfortable height, allowing your hands to rest on your hips or hold onto something for balance if necessary.

3. Begin to make controlled circular movements with the lifted knee, ensuring the circles are smooth and deliberate.

4. Perform the circular movements for a set duration, such as 10-15 seconds, then switch directions to move the knee in the opposite circular pattern for an equal amount of time.

5. Gently lower your leg to return to the starting position, and repeat the same process with the opposite knee.

6. Do this for the same number of repetitions and duration.

7. Focus on maintaining good posture throughout the stretch and breathe normally.

8. If at any point the stretch becomes painful or uncomfortable, stop and rest before continuing.

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