Simple Exercises for Knee Stretches and Strengthening
In addition to the exercises shown here, you may also consider using a stationary bike at home. Remember that when you are doing these exercises if you feel that doing the exercises is causing you harm, stop doing them. It is normal to feel some soreness, tightness and even pain when you do these exercises if you have recently had a surgery or have recently been injured. Excessive pain is not normal when doing these exercises.
Straight Leg Raise
Tighten muscles on top of thigh. Keep the knee straight. Lift leg upward 8-12 inches. Hold 3 seconds then lower leg down. Repeat 30 times.
Piriformis Stretch
Place ankle on opposite knee. This rotates the hip to be stretched. Pull both knee up toward your chest as shown. Hold this position for 30 seconds.
Alternate Hamstring Stretch
Place a towl behind the back of your calf. Pull towel toward you as shown. Try to keep your knee as straight as possible. Hold this position for 30 seconds.
Hamstring Stretch
Place foot on a small stool, chair or step. Keep knee straight. Lean forward until you feel a stretch on the back of your thigh. Hold position for 30 seconds.
Quadriceps Stretch
In standing, bend your knee and reach back to hold your foot. Try not to lean forward. Pull heel into buttocks and hold position for 30 seconds.
Wall Squats
Rest back against the wall. Places your feet shoulder width apart and about 2 feet away from wall as shown in picture. Slowly slide down the wall. Do not go any lower than where you hips are parallel with your knees. Push yourself back up to a standing position. Repeat 10 to 30 times.
Standing Hamstring Curls
Stand at table for balance. Bend your knee and pull your heel up toward your buttocks. Be sure not to bring your knee forward. Repeat 30 times.
Short Arc Quads
Place ball underneath your knee to create a fulcrum. Tighten your quadriceps (the muscles on the top of your thigh) and straighten your knee and raise your foot. Keep the back of the knee in contact with the ball. Repeat 30 times.
Sidelying Hip Abduction
Lift leg upward. Hold for 3 seconds then slowly lower your leg. Repeat 30 times.
Prone Hip Extension
Lift leg upward. Hold 3 seconds then slowly lower leg down. Repeat 30 times.
Long Arc Quad
The Long Arc Quad exercise is performed by sitting upright with knees bent over the edge of a chair or table and then slowly extending one leg until it is fully straight. This exercise targets and strengthens the quadriceps muscle while also promoting knee joint mobility.
Seated Knee Flexion
Seated Knee Flexion is performed by sitting upright with one foot extended in front of the body and slowly bending the knee to lower the foot toward the floor. This exercise helps to stretch and strengthen the muscles around the knee, improving flexibility and joint mobility.
Standing Hip Abduction
Standing Hip Abduction is performed by standing upright, usually holding onto a chair or wall for support, and slowly lifting one leg out to the side while keeping the torso stable and hips facing forward. After lifting the leg a comfortable distance, it’s returned to the starting position in a controlled manner. This exercise targets the muscles on the outer hip (particularly the gluteus medius), helping improve hip strength and stability.
Standing Hip Extension
Standing Hip Extension is typically performed by standing upright and holding onto a stable surface (like a chair or counter) for balance. While maintaining an upright posture and engaged core, you shift your weight onto one leg and slowly move the other leg straight backward (extending at the hip) without leaning forward or arching your back. Then, bring the leg back to the starting position in a controlled manner. This exercise primarily strengthens the gluteus maximus, helps stabilize the hips, and can support improved posture and balance.
