Mobility & stretching

Seated Knee Turns

First use both hands on a stable chair to move through half kneeling, both knees, and side sitting to the floor. Once seated, bend your knees and plant the feet apart, support yourself with your hands behind you, move both knees together to one side, return to center, then move to the other side.

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Actively practice turning the hips inward and outward while controlling the knees back to center.

Get ready

  1. Skip this action if you cannot get down to and up from the floor comfortably on your own.
  2. Stand facing a stable chair and hold it with both hands. Step one foot back and place that knee down gently, bring the other foot back to both knees, then lower the pelvis slowly to one side and move through side sitting onto a dry, nonslip floor that is comfortable for body contact.
  3. Bend your knees and plant the feet slightly wider than hip-width.
  4. Place your hands behind you for support with your fingers in a comfortable direction, and let your chest remain naturally lifted.

How to do it

  1. Exhale as both knees move slowly to one side, keeping your feet on the floor and staying within a comfortable range for hips and knees.
  2. Inhale as the knees return to center, then exhale as they move to the other side and return. One movement to each side completes one repetition.

Finish the movement

  1. Finish with knees centered, turn through side sitting toward the same chair and use both hands for support. Rise through both knees and half kneeling by pressing through the front foot.

Make it easier

  • Place the feet farther apart; support more body weight through the hands; reduce how far the knees move side to side.

Make it harder

  • Optional: Take about 3 seconds to move to each side.
  • Optional: Pause briefly at the farthest comfortable position without pressing the knees with your hands.

Common mistakes

  • Repeatedly lifting the feet; swinging the knees with momentum; pressing the knees toward the floor with the hands; collapsing into uncomfortable wrist loading.

When to stop or adjust

  • Sharp or worsening pain in the hips, knees, or lower back; inability to support yourself comfortably through the wrists; inability to return the knees to center with control.