5-10 seconds. Return to resting position. Repeat 5-10 times. (Also work on increasing the time, up to 2-3 minutes if possible.)
4. Abductor Raise
Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5-10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
5. Hamstring Curl
Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5-10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.
RELATED: Is There A Remedy For “Stiff” Knees?
You May Also Like
6. Step-Ups
Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time. This will get your heart pumping too!
7. Stationary Bike
Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.
Bent Out Of Shape: How To Protect Your Knees
Depending on your current level of activity and mobility, a good start is 3 stretching and 3 strengthening exercises, 3-4 times a week. Stretching can be (and should be) done every day if possible to prevent stiffness and achy joints. These stretches can be done a few times a day if needed.
You May Also Like
Always check with your doctor before beginning an exercise program. These exercises are designed to help, not hurt. If you experience pain at any time during the exercise, stop. Pain is your body’s way of telling you that something is wrong.
BONUS TIP
If you have increased soreness after doing these exercises, it may help to ice your knee or knees for 10-20 minutes. Place a bag of ice (or frozen vegetables) over the joint, with a towel between to protect the skin. Elevate your leg on a chair if ice alone is inadequate.
