Easy Level
Easy level knee exercises are an effective way to keep your knees strong and healthy. You can easily perform these exercises at home. Here’s how to do it properly:
Get out of bed: Do this exercise 10 times in the morning and 10 times before going to bed. Simply get out of bed using your legs for support. This move will help keep your knees moving and improve their flexibility.
Lying back hip flexion: Lie on your back with your legs straight. Bend your hip slowly, bringing your knee toward your chest. Perform this movement 10 times for each leg. This exercise helps to stretch and relax the muscles around the knees.
Remember to maintain proper posture during all exercises and not to put excessive pressure on your knees. If you experience any pain or discomfort during exercise, stop and consult your chiropractor for further guidance.
Moderate Level
Moderate level knee exercises are more challenging and help improve knee strength and stability. You can perform these exercises at home carefully. Here’s how to do it properly:
Seated knee stretch (internal rotation, external rotation): Sit on the floor with your legs straight. Bend one leg and turn your foot in and then out. This movement helps stretch the knee muscles. Perform this exercise 10 times for each leg.
Wall with knee support: Place yourself on your knees in front of a wall. Extend one leg forward and place it against the wall. Hold this position for a few seconds and then relax. Repeat this exercise 10 times for each leg. This exercise helps to improve the strength and stability of the knees.
Proprioception of one foot: This exercise improves proprioception, which is the body’s ability to detect its position and movement in space. Start standing and add a challenge by closing your eyes. Balance on one foot for a few seconds and then switch to the other foot. Repeat this exercise several times.
Difficult level
Difficult level knee exercises are the most demanding and require strength and balance. It is important to perform these exercises with caution and proper supervision. Here’s how to do it properly:
One foot proprioception with flexion: Begin the one foot proprioception exercise with your eyes open. As you gain confidence, close your eyes and add a bending motion to your knee. Hold the balance for a few seconds and then switch to the other foot. This exercise improves knee strength, stability and proprioception.
Angle with support: Stand in front of an elevated surface, such as a chair or a step. Bend the knee of one leg and raise the other leg to the height of the support. Hold this position for a few seconds and then relax. Repeat this exercise several times for each leg. This exercise helps to improve the strength and stability of the knees.
Full Angle: This exercise is the most challenging and requires strength and balance. Bend your knee and try to bring your foot toward your hip or chest. Hold this position for a few seconds and then relax. Repeat this exercise several times for each leg. This exercise improves the flexibility and strength of the knees.
Remember that it is important to adapt the exercises to your level of physical condition and individual limitations. If you experience any discomfort or have concerns, please consult your chiropractor for additional guidance and supervision.