Improving Knee Endurance Through Three Resistance-Free Exercises, Recommended by a Fitness Specialist

Starting a new exercise regimen can temporarily heighten symptoms as the body adjusts to new movement, but this should subside over time. It's recommended to perform three rounds of each exercise at least two to three times a week, with each exercise lasting for 45 seconds on both sides of the body where applicable.

These exercises, developed by personal training duo Milad and Ryan, founders of Tailored Fit PT, are aimed at improving joint health and mobility. One of the exercises that can help loosen up stiff hips is the Couch stretch. Another effective move is the Spanish squat (or a wall sit if at home).

If you're a desk worker with stiff hips, check out these five stretch recommendations to help loosen them up. The Split squat is another exercise to add to your routine.

Stiff, sore hips can lead to knee pain, but exercise can help strengthen the muscles surrounding the knee to better support it. The Cleveland Clinic advises that increasing strength and flexibility can reduce pressure on the knee joint and alleviate pain.

To increase the intensity of these exercises, a small dumbbell or kettlebell can be added. If you're interested in other exercises that help keep the body healthy, check out these three other longevity exercises recommended by a fitness expert.

It's important to listen to the severity of one's pain when starting new exercises, as advised by the NHS. A quick video demonstrating the movements for these exercises can be found above.

In addition, there are five other stretch recommendations for loosening up stiff hips. The Squat is another exercise to help with this issue. Check out these recommendations for a more flexible and pain-free lifestyle.