Stop guessing which knee exercise is safe today.
Tell Vinys whether stairs, walking or getting up sets your knee off, and in about two minutes you're following a gentle 20-minute video session built around that answer. First session free.
Built with physiotherapists and with Lee Albert, NMT
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.
“I'd been told to stay active with my knee arthritis, but everything felt risky. Vinys started smaller than I thought possible and built up from there.”
Michael T. · Knee osteoarthritis · Vinys member
You've been working the knee. The problem is above it.
Down is worse than up, and your hand finds the rail before you've thought about it.
You sit through the meal, the film, the drive, and the first steps after are the ones you dread.
Squat. Don't squat. Straighten the leg. You pick one while the knee is already sore.
Most knee pain without an injury is the kneecap tracking badly in its groove. How it tracks depends less on the knee than on the hip above it. When the muscles at the side and back of the hip aren't steering the thigh, the knee absorbs the difference. That is why a list of knee stretches so often goes nowhere, and why the guideline for this kind of pain prefers hip and knee work together over knee work alone.
The YouTube knee routine you just tried
Same routine for every one of its million viewers
- Same movements whether stairs or sitting is what hurts you
- Works the knee, skips the hip
- You decide how deep to bend, mid-pain
- If it flares you, back to YouTube, search again
Your Vinys session
Starts from what makes your knee worse
- Movements that load your knee the way you said hurts are left out before you start
- Put in the right order and amount for how your knee feels today
- Guided every movement, on video, at home
- A gentler version of every movement, one tap away
- A sore morning gets a different session from a good one
The difference is not more knee exercise. It's less guessing.
Tell us what today feels like. Then press play.
Tell Vinys what sets it off
What makes your knee worse, and how it feels right now. A few taps, no typing.
Vinys builds your session
Movements that don't fit your answers are left out. What's left is put in the right order and amount for today.
Follow the video at home
Around 20 minutes. No equipment. Chair or mat. A gentler version of every movement is one tap away.
Not a preview. A complete session for today.
Real movements from the Vinys library, chosen from your answers. Four of the movements a knee session can draw on:
From people who'd stopped hoping.
“I'd been told to stay active with my knee arthritis, but everything felt risky. Vinys started smaller than I thought possible and built up from there.”
“This is the first practice that seems to understand what my hips will and won't forgive.”
“Twenty years of a bad back taught me to fear exercise. This is the first practice that seems to understand what my back will and won't forgive.”
“Everything else asked for more than I had. Vinys is the only practice that asks what I have first, and builds from that.”
“After my back surgery I was terrified of moving again. Vinys filtered out what I couldn't do and slowly rebuilt my confidence.”
Built with physiotherapists and with Lee Albert, NMT, neuromuscular therapist, creator of Integrated Positional Therapy, host of the PBS series Three Steps to Pain Free Living, and author of the best-selling Live Pain Free. Where yoga meets physiotherapy: the library is clinically authored and every session is graded, so it behaves like rehab, not like a class you have to keep up with. The research behind this
The four things people ask first.
What if knee exercises have made it worse before?
That's exactly why Vinys asks what makes your knee worse before choosing anything. You're not handed a list. You get the movements that fit your answers, with the hip doing more of the work early on, each with a gentler version, and you're never asked to push through pain.
I can't get down to the floor.
Tell us. Every movement has a chair or wall version, and your session is built only from positions you mark as fine.
Do I need yoga experience?
No. It's guided movement, not a class to keep up with. One guide, one movement at a time, at a calm pace.
What does it cost, and what happens after?
Your first session is free. Card only if you start a trial. Afterwards you see the price and decide. Nothing is charged unless you choose to continue.
Stop asking your knee to do the hip's job.
Tell Vinys what makes your knee worse and how it feels today. Your first guided session is built from those answers, and you press play in about two minutes.
This is the session, not a class. One guide, one movement at a time, a gentler version always one tap away.