Knee Exercises Level 1 v2

1. Knee Flexion in Sitting

Sit on a chair.  Slide your foot backwards on the floor and bend your knee as much as possible. 

You can use a towel under the foot, if on a smooth floor, to help reduce friction. If doing on a carpet then use a plastic bag, or similar smooth item, to help the movement.

Return to the starting position.

A small amount of pressure can be applied, using your opposite foot, at the end of the range if required, to encourage a further stretch.

Repeat 10 times.

Sets 3

1. Knee Extension

Lie or sit on the floor and rest your heels on a rolled-up towel.

Tighten your front thigh muscles and try to press the back of your knee towards the floor. This can be done 1 leg at a time or both together.

Hold the tension for 5 seconds and then relax.

Repeat 10 times.

Sets 3

1. Active Straight Leg Raise

Lie on your back with one knee bent. Keep your spine in a neutral/flat position.

Tighten your front thigh muscles, bend your ankle towards you and lift the straight leg to approximately 30-40cm off the bed/floor.

Lower the leg to the starting position in a controlled manner.

Note: Keep your pelvis level and maintain the neutral spine.

Repeat 10 times.

Sets 3

1. Knee End-range Extension in Supine

Lie on your back with one leg bent and the other leg straight. Place a towel roll under the straight knee so that it is raised slightly off the ground.

Bend your ankle towards you and straighten the knee using your front thigh muscles. Focus on squeezing your thigh muscles throughout the movement. 

Keep the back of your knee against the towel roll.

Keep the tension for a moment and then relax.

Repeat 10 times.

Sets 3

1. Chair Squat

Stand tall with your feet approximately hip-width apart and your weight distributed evenly on both feet.

Make sure the chair behind you is at a suitable distance from you.

Bend your knees and hips and squat down onto the chair. Knees and toes should be pointing in the same direction.

Sit down lightly and push back up to the starting position using your front thighs and buttock muscles.

Use your hands for assistance if you need to, but the goal is to use as little assistance as possible so that your thigh and buttock muscles do the work.

>Repeat 10 times.

Sets 3

1. Step Up

Stand tall behind a step or bottom stair.

Place your whole foot on the step and step up.

You are now standing fully with both feet on the step.

Note: While stepping up, keep hip, knee and toes aligned.

Step down using the opposite leg.

When lowering yourself back down, do so in a controlled manner, don't just step off heavily.

Repeat 10 times for each leg, so each leg leads in the ‘step up’

Sets 3

1. Single-leg Standing

Balance on one leg. Stand close to a solid piece of furniture such as a kitchen work top in case you need assistance with your balance.

Remember to stand tall, with weight evenly on your foot and make sure your toes point forwards.

Hold this position for as long as you can up to a maximum of 20 seconds.

Repeat 5 times for each leg.