Exercise for Knees & Hips in a Lying Position

You don’t have to perform all exercises for your knees and hips standing up. Yoga is a case in point. Many of the poses that are effective for knees and hips are executed from a seated, prone or supine position. If high-impact exercises like step aerobics, or even low-impact workouts like brisk walking are too much for you to handle at this time, perform these exercises that will strengthen and deeply stretch the muscles of your knees and hips in a lying-down position.

  1. Reclined Bound Angle Pose

    • Reclined Bound Angle is a restorative yoga pose. This type of yoga provides a gentle stretch for your limbs. Reclined Bound Angle will stretch your inner thighs and knees and can be made more comfortable by the use of props, such as a few plump cushions and a rolled-up towel. Lie on your back on the floor and slide the rolled up towel under your back. Bend your knees, open your legs out to the sides and bring the soles of your feet together. If the pull on your groin or knees is too intense, place a couple of pillows under the outside of each knee. Place your hands on the floor or your lower belly and breathe deeply for a minimum of one minute. Over time, you can remove the pillows one by one to deepen the stretch for your knees.

    Hip and Knee Exercise

    • Lie on your back on the floor for this deep stretch for your hips. Bend your knees and place both feet flat on the floor about 2 feet away from your buttocks. Lift your left foot off the floor, rest your outer left ankle against your right knee and let your left leg open to the side. Wrap your hands around the back of your right upper thigh and as you exhale, lift your right foot off the floor and bring your head toward your right knee. Take three breaths and drop your right foot and head back to the floor. Cross your left knee over your right, hug your outer left lower leg against your right lower leg, stretch your arms out to the side and lower both legs together to the right toward the floor. Spend up to one minute in this position before you perform the whole maneuver on your other side.

    Bridge Variation

    • This exercise for the knees and hips is more vigorous and will build strength quickly. Lie on your back on the floor, bend your knees and place your feet hip-width apart about a foot from your buttocks. Place your arms alongside your body, or if your arms are long enough, grasp your ankles with your hands. Exhale and raise your hips toward the ceiling; inhale and lower your hips back to the floor. Continue to raise and lower your hips in time with your inhalations and exhalations for up to one minute.

    Rapid Leg Raises

    • Your hips will feel like they’ve had a workout after this exercise. You’re on your back again, with your left knee hugged into your chest and your right leg outstretched on the floor. Wrap your arms around your left leg to keep it stable. Inhale and quickly lift your right leg to a 90-degree angle. Lower the leg as you exhale. Continue in this manner for up to one minute, then switch legs. If you can’t hoist your outstretched leg to a 90-degree angle at first, lift it as high as you can until you gain strength in your hips.