Knee OA Exercises – Part 2
This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees.
Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set.
Too tough? You can also do this exercise while seated.
Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions.
Too tricky? Do the same exercise while sitting in a chair.
Side Leg Raise
Stand and hold the back of a chair for balance. Place your weight on your left leg. Stand tall and lift the right leg out to the side — keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. Do two sets of 10 repetitions. Switch legs after each set.
Too hard? Increase leg height over time. After a few workouts, you’ll be able to raise it higher.
Sit to Stand
Practice this move to make standing easier. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor (see left photo). Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Be sure your bent knees don’t move ahead of your toes. Try with your arms crossed or loose at your sides.
Too tough to do? Add pillows. Or use a chair with armrests and help push up with your arms.