You know how your knees are important when they begin to hurt. Moving up and down the stairs will now be a difficult task if your knees are hurting. This is exactly what older people feel. And they have only themselves to blame because they have neglected the importance of their knees while they were still young.
You can prevent this from happening by giving your knees the exercises that they need so that they will have the strength to support you all through your life. One good way is to have an exercise program designed to strengthen your knees, and you can find such program in a gym such as 24 Hour Fitness or David Burton Gym.
But to get you started, here are 10 exercises that will help strengthen your knees.
1. Partial Squats
Stand straight with feet shoulder-width apart. Slowly go on squat position by bending your knees until they are about 45° angle. Make sure that your knees do not extend forward beyond your toes. You can maintain your balance by trying a partial squat while your back is leaning against a wall.
2. Step Ups
Get a low bench and step up onto it with your right foot and then bring up your left foot. Next, step back down with your right foot first, followed immediately by your left foot. Do this 20 times, and then repeat the whole cycle, starting with your left foot. If you are already used to it, make it more challenging by holding a dumbbell in each of your hands.
3. Single-leg Hamstring Curl
Stand up and hold the back of a chair with your right hand and shift your weight to your right leg. Bend slowly and lift your left knee, engaging your hamstring while bringing your right leg higher. Then lower your foot. Do this 20 times and then repeat the cycle by switching legs.
4. Temple Pose
Stand with feet approximately 4 feet apart and toes turned about 45°. Bring your palms together at chest level and lift your chest while dropping your shoulders.
Inhale and start bending your knees until your thighs are parallel to the floor, while keeping your back straight. Move your belly in and up, and drop your tailbone down. Hold this position for 15 breaths, and then release and return to your standing position. Do this three times.
5. Reclined Butterfly
Lie with your back on the floor and the soles of your feet together with your knees bent and dropping toward the floor. Put your arms by your sides with your palms up.
Keep your chest open and your shoulders back. Inhale through your nose counting from one to four, and then exhale counting from four to one. Repeat the cycle for 10 minutes or until you are fully relaxed.
6. Leg Raises
Lie on the floor with your face looking up and your left knee bent and your right leg straight. Put your arms on your sides with palms on the floor. Begin to exhale while lifting your leg toward your chest as easily as possible. Then contract the front of your thigh while keeping your abs tight and palms on the floor. Repeat the cycle up to 12 times on each side.
7. Quadriceps Set
You can either lie or sit on the floor. Let your right leg extend out straight in front and put a towel roll under your right knee. Push your knee down into the towel while tightening your thigh. Hold this position for five seconds, and then release. Repeat this set 10 times and then switch legs.
8. Calf Stretch
Assume a standing position about an arm’s length from a wall. Put your right foot behind your left foot. Using your hands against the wall as support, slowly bend your left knee forward. Keep your right knee straight, your right heel on the floor and your left knee about your left foot. Hold this position for 30 seconds, and then switch legs and repeat the cycle.
9. Bridge
Lie on the floor with your knees bent and your arms at your sides with your palms down on the floor. Tighten your abs and core and raise your hips forming a straight line from your shoulders to your knees.
Bend your right leg toward your chest and then straighten your leg and point your foot, and finally bend your leg again and return to your original position. Do this, alternating sides for about 1 minute.
10. Side-lying Hip Lift and Leg Lift
Lie on your left side with your hips and feet stacked. Put your forearm on the floor for support and prop your body. Then lift your hips off the floor into a side plank. Then lower your body down to the starting position.
Then raise your right leg about 3 feet, and return to your original position. Repeat this 30 times and then switch sides.