Second Wind: Knee Exercises

Gentle knee exercises you can follow at home. Start with Knee Basics, choose a schedule that fits your week, and follow short sessions with video and voice. A SIMPLE PLACE TO START Tell us which areas bother you and what everyday movements feel difficult. Your answers help suggest a starting program. Choose your weekly rhythm and follow a 30-day plan with scheduled sessions and rest days. A short safety checklist points you to your doctor when needed. A guided first-session screen helps you get started, one step at a time. BUILD A GENTLE ROUTINE • Knee Basics: controlled knee movement and strength around your hips and legs. • Daily Stretch: a familiar routine for regular stretching. Read each program's purpose, format, equipment and session outline before choosing. You can start a different program while keeping your completed sessions and joint journal. MOVE AT YOUR OWN PACE Follow video and voice guidance, pause when you need to, and skip any movement that doesn't feel right. Keep a sturdy chair nearby. Seated-only mode leaves standing movements out of compatible programs. Check each program's format before starting. KEEP A PERSONAL JOINT JOURNAL Record discomfort, morning stiffness and everyday movement for individual body areas. After a session, choose how you feel, write an optional note, or skip feedback. Look back at your entries alongside completed workouts. These are your observations, not a diagnosis or a recovery score. Apple Health is optional. REMINDERS THAT FIT YOUR DAY Choose a convenient time for optional session reminders. They follow upcoming sessions in your plan and can be changed or turned off in You > Reminders. START FREE The questionnaire, plan, program descriptions and joint journal are free. Sessions scheduled on the first three plan days are also free; these days may include rest days. Premium unlocks sessions from plan day 4 across the movement library. Choose a monthly or yearly subscription; manage or cancel it in your App Store account settings. YOUR OPTIONAL AI COMPANION Ask about your existing Second Wind sessions, get help understanding a movement, or find encouragement after time away. The AI companion uses limited information from your program and recent conversation. It does not change your plan or provide medical advice. AI can make mistakes. The AI companion is a separate monthly subscription; it is not included in your standard Second Wind membership. Active standard membership is required to purchase the AI add-on. It includes up to 50 AI replies per day, resetting at midnight UTC; failed requests do not count. You choose whether to share messages and program context with Anthropic before you start chatting. You can clear your saved conversation or turn off AI sharing from the chat menu. Turning off sharing does not cancel the subscription. Second Wind is a general wellness exercise program, not medical advice or treatment. Check with your doctor before starting, especially after surgery, a recent injury, or if you have a heart condition. Stop and seek care if you get sudden sharp pain, swelling, or a hot joint. Privacy Policy: https://secondwindapp.com/privacy/ Terms of Use: https://secondwindapp.com/terms/