As the strongest joint in the body, the knee provides an important component to everyday living. Athletes require intense use of their knees, which becomes a common place for injuries during competition. Many professional athletes require knee surgery at some point in their career. Whether you're a professional athlete, or a senior citizen with arthritis, knee exercises can be customized to fit your needs. By adding weights to your limbs, you will be able to provide yourself with the proper resistance.
Things You'll Need
- Table chair
- Strap-on weights
Stand in front of a chair. Spread your legs a little more than shoulder-width apart. Cross your arms so each hand is on the opposite shoulder. Keep your back as straight as possible, and sit on the edge of the chair. The moment your bum touches the chair, stand up and repeat this nine times. Rest for 30 seconds and then do another set. Rest another 30 seconds and then do a final set.
Hold a 2-pound weight to each side. Repeat the exercise in Step 1. Increase the weights, as you become stronger.
Stand one foot in front of a staircase with your feet shoulder-width apart. Step onto the first stair and then stand on it. Step back and repeat nine times. Do three sets, while taking a 30-second rest between each set. Use your other leg to step and repeat 9 times, before taking a 30 second rest between each of three sets.
Hold a 2-pound weight to each side. Repeat the exercise in Step 3. Increase the weight as you become stronger.
Stand behind a chair and hold onto the back. Stand on the tip of your toes. All the muscles in the lower part of your legs will tense, including your knees. Repeat this nine times. Complete a total of three sets with 30 seconds rest between each set. Try it with weights.
Stand on the edge of a step with your heels hanging at the back. Stand on the tips of your toes. On the descent, allow your heels to fall lower than your toes. Repeat nine times. Do a total of three sets with 30 seconds between each step. Try doing it with weights.
Sit on a chair. Extend your leg straight out and repeat nine times. Do three sets on each leg and allow 30 seconds for rest between each set. Try with weights strapped around your ankles.
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