5 knee strengthening exercises for arthritis patients

Women with knee pain and arthritis know how painful their joints are. Sometimes even walking becomes difficult. But immobility is not the answer to controlling pain. Performing some knee strengthening exercises can help manage the condition.

Celebrity fitness expert Bhavna Harchandrai recently took to her Instagram account to share a set of exercises that can help with knee strengthening and mobility for seniors and osteoarthritis patients. You can recommend these exercises to your mother, grandmother, or any other family member who has this condition. They can easily make it into a bed with a pillow.

Knee strengthening exercises

Here are 5 knee strengthening exercises with a pillow to relieve arthritis pain and stiffness:

1. Leg extensions

  • Sit on the edge of the bed and place the pillow under your thighs to support your position.
    Observation: You can also do this sitting in a chair.
  • Make sure your body is straight, with your hands placed behind you on the bed and your feet on the floor, hip-width apart.
  • Extend both knees together to lift your legs in front of you and keep your free toes up.
  • Hold the pose for 10 seconds and don’t lock your knees and arch your back during the movement.
  • Exhale and lower your legs back to the starting position and inhale as you lift them.

Check out her Instagram post here:

2. Adduction

  • Lie down on your back and place your hands at your sides.
  • Bend your knees and focus on your breath.
  • Fold a pillow and place it between your legs.
  • Push both knees towards each other, pressing down on the pillow.
  • Hold the pressure for 10 seconds and then relax your knees. Don’t drop the pillow.
  • Do 10 repetitions of this exercise.

Read too: Do These 5 Exercises Daily and Fix Your Bent Knees Fast

3. Alternating leg extensions

  • Sit on the edge of the bed and place a pillow under your legs on the bed.
  • Place your feet hip-width apart on the floor.
  • Keep your back straight and your arms and legs relaxed.
  • Extend your right knee to raise your right leg until it is parallel to the floor, forming a 90-degree angle.
  • Hold for 10 seconds and then lower the leg.
  • Repeat the movement with the left leg.
  • Remember to inhale as you bend your leg and exhale as you extend your leg.
  • Complete 10-15 reps on each side.
The exercise is wonderful for your knees. Image Courtesy: Shutterstock

4. Alternating Leg Raises

  • Start by lying on your back and keep your hands at your sides.
  • Place a pillow under your knees to support them.
  • Stretch your right leg out in front of you at a 45-degree angle.
  • Even if you still can’t lift your legs correctly, keep trying. Slowly and gradually you will learn.
  • Now, hold it for 10 seconds and lower it.
  • When you’re done, lift your left leg, hold it for 10 seconds, then lower it.
  • Complete at least 10 reps.

Read too: Try These 10 Exercises to Relieve Knee Pain and Build Strength

5. Lying down

  • Lying in bed, keep your legs straight.
  • Place a pillow below your knees and relax.
  • Now, press your knees together downwards by squeezing your front thigh muscles.
  • Hold here for 10 seconds and repeat with the other leg.
  • Do 10 times with each leg.

So ladies follow these exercises twice a day morning and night for best results.

5 knee strengthening exercises for arthritis patients

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