5 JOINT FRIENDLY EXERCISES TO STRENGTHEN KNEE AND LEGS

 

Put away the knee wraps for a bit...Save your back and hips. Especially if you are over 50!

Here are 5 joint-friendly exercises that can help strengthen your quads and knees without putting excessive stress on your joints:

1. Wall Squats: Stand with your back against a wall, feet shoulder-width apart, and slowly slide down the wall until your thighs are parallel to the ground. Hold this position for 20-30 seconds, then slowly slide back up. Repeat 3 sets of 10-15 reps.

2. Step-Ups: Use a low platform or step. Step up onto the platform with your right foot, followed by your left foot. Step down with your left foot, then your right foot. Alternate the leading leg and perform 3 sets of 10-15 reps on each side.

3. Leg Extensions: Sit on a chair with your feet flat on the ground. Slowly extend your right leg out in front of you, hold for a second, then lower it back down. Repeat with your left leg. Perform 3 sets of 12-15 reps on each leg.

4. Straight Leg Raises: Lie on your back with one leg bent and the other straight. Slowly lift your straight leg about 6 inches off the ground, hold for a second, then lower it back down. Repeat with the other leg. Perform 3 sets of 12-15 reps on each leg.

5. Clamshells: Lie on your side with your knees bent and feet together. Keeping your feet together, slowly lift your top knee as high as possible without moving your hips. Lower it back down. Perform 3 sets of 12-15 reps on each side.

Remember to start with a weight or resistance that you can handle comfortably and gradually increase as you build strength. Always listen to your body and stop if you experience pain.