08/05/2025
Knee Strengthening Exercises
1. Quad Sets – Tighten your thigh muscles while keeping your leg straight.
2. Straight Leg Raises – Raise one leg while lying down, keeping it straight.
3. Hamstring Curls – Stand and bend your knee to bring your heel towards your buttock.
4. Wall Sits – Slide down a wall and hold a seated position.
5. Step-Ups – Step up and down on a low platform.
6. Clamshells – Strengthens hip and glute muscles to reduce knee stress.
7. Bridges – Lie on your back and lift your hips up.
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Knee Stretching Exercises
1. Hamstring Stretch – While sitting or standing, stretch the back of your thigh.
2. Calf Stretch – Stretch your calves by leaning against a wall.
3. Quadriceps Stretch – Pull your foot toward your buttock while standing.
4. IT Band Stretch – Cross one leg over the other and lean to the side.
5. Heel Slides – Slide your heel towards your buttocks while lying down.
6. Child’s Pose – A gentle stretch for the knees and back.
7. Seated Knee to Chest – Gently pull one knee toward your chest
