Exercises to Keep Your Knees Strong and Pain Free

Knee Flexion While Seated on a Chair

This knee exercise is performed while you are sitting on a chair. Start by looping a piece of rope or a long towel under your left foot. Grab and pull on the rope or towel with your hands, raising your foot a couple of inches off the floor. Hold it for about 10 seconds, then release. Perform the same on your right foot. Both feet should be exercised 5 times.

Extending the Knees

For this particular exercise, you need a pair of chairs. Sit on one and position the other right in front of you. Prop up one leg on this, with your knees slightly bent. Straighten your leg while keeping your foot on the other chair. Maintain for 10 seconds, and then go back to the starting position. Repeat 4 more times. Do everything on your other leg.

Chair Raises with Straight Legs

This exercise also requires you to use a couple of chairs. Sit on one chair and place one of your feet on the other, with your legs straight but without locking your knee. Carefully lift your leg an inch or two off the chair. Hold it for about 5 seconds, and then go back to starting position. Repeat 5 to 10 times. Do the same on the other leg.

Bent-Knees Chair Raises

While seated on a chair, straighten one of your legs in front of you. Remember not to lock your knee. Carefully, bend your leg until your foot is just an inch or two from the floor. Maintain it for about 30 seconds, and then go back to the starting position. Each of your leg should be exercised 4 times.

Knee Extension by Sliding Your Heel

You need to lie on your back on the floor to perform this knee-strengthening exercise. Bend your left knee and plant your left foot on the ground. Slowly, slide your foot until your left leg is straight. Relax for a second and slide back your foot once again to go back to the starting position. Repeat on the right leg. Each of your legs should be exercised 5 times.

Sliding Down the Wall

This exercise is done while your back is leaning against a wall. To get started, slowly slide your back down the wall until your knees are bent at about 30 degrees or when your knees are right above your toes, then slide back up the wall to straighten your legs. Place your hands on the wall to help stabilize your body, and keep your legs together for best results. Perform a total of 5 to 10 repetitions.