Knee Joint Exercises

An important part of preserving overall health is keeping the body's joints strong.The knees are particularly prone to weakening over time because of the stress they are placed under as a result of natural body weight and activities. Performing regular exercises, such as the ones listed below, will strengthen the knee joints. Any of the exercises can be done wearing ankle weights to increase resistance and further improve muscle and ligament strength. For best results, perform three sets of five to 10 repetitions each, up to three times per week.

  1. Sitting knee flexion

    • Sit in a chair with back straight. Cross legs at the ankles with the right leg underneath the left leg. Using the left leg, push the right leg straight back beneath the bottom of the chair. Hold the stretch for 15 seconds. Lower leg and repeat with alternate leg.

    Standing knee flexion

    • Stand behind a chair or table. If necessary, hold the edge of the table for balance. Pick one foot off the floor, bending the knee back to form an "L" shape. Hold the stretch for six seconds. Slowly place the foot back on floor. Repeat with the other leg.

    Knee extension

    • Sit upright in a chair. Place a towel rolled up underneath the knees, if necessary. Lift one leg so that it is straight and parallel with the ground. Hold the exercise, then flex the foot so that toes are lifted towards the ceiling and pulled as far possible towards the head. Lower the leg and repeat with the other leg.

    Lying Knee Extension

    • Lying flat on the floor, bend the right knee, placing the right foot on the floor. Keep the left leg lying on the floor. Push the right foot straight out so that it is parallel to the left leg and both are sticking straight out. Slowly retract the leg to the bent position. Repeat with the other leg.