Stuart’s exercises for knee

What is needed: Bed/flat surface You can do this exercise sitting up or lying down. Bend the knee of the leg that you are not exercising. On your straight leg keep the knee as straight as possible and raise the whole leg off the bed.  Hold for a couple of seconds then lower the whole leg slowly back down onto the bed keeping the knee fully straight at all times.

What is needed: Bed/flat surface and a towel or foam roller Sit upright in bed with a large rolled-up towel or a foam roller placed under your affected knee. Tighten the muscles on the front of your thigh to straighten the knee lifting the ankle and foot off the bed. Hold straight for a few seconds and then slowly lower.

What is needed: Bed/flat surface Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly raising your top knee off your bottom knee. Hold this position for a couple of seconds and then slowly lower your knee back down to the starting position Only open the knee as far as you can without letting the hips rock back.  

What you need: Bed/Flat surface Lie down with your knees bent and feet flat on the bed. Keep your arms at your side with your palms facing down. Lift your hips off the bed until your knee,s hips and shoulders form a straight line. Hold your bridge position for a couple of seconds before slowly lowering back down to the bed.  

What is needed: Bed/Flat Surface Lie on your side with your legs out straight and your hips stacked one on top of the other. Slowly lift your top leg up and down.

Keep your feet shoulder-width apart bend your knees pushing your weight through your heels. Avoid raising your toes when pushing back into standing. Try to maintain a neutral back position.

Keeping your feet shoulder-width apart, take one leg out to the side them bend in the knee and lunge. Return to neutral and repeat on the other side.

What is needed: Bed/flat surface and theraband Loop some theraband and place it around your thighs just above your knees. Lie on your side with your knees bent and your hips stacked one on top of the other. Keep your ankles together while slowly lifting your top knee off your bottom knee against the resistance of the band. Hold this position for a few seconds then slowly lower your knee back down to the starting position, only open your knee as far as you can without letting your hips rock back.

Stand near a wall or the back of a chair for support if needed. Stand with both feet on the ground and feet shoulder-width apart with your toes facing forwards. Bend both knees, keep both knees bent as you lift your heels on and off the floor.

Maintain a good posture keeping your body straight and your feet shoulder-width apart. Keeping your hands by your side lunge forward one foot at a time keeping your foot in line with your hip, bending both knees to approximately 90 degrees. Avoid pushing your knee over your toes and then push back returning to a standing position.

What is needed: Resistance Band Tie some resistance band around your ankles. Stand with your feet hip-width apart and your knees slightly bent. Then side step in either direction try not to let the tension out of the band.

What is needed: Bed/flat surface and resistance band Loop the resistance band around your thighs so that it sits just above your knees. Lie on your back with your knees bent up and your feet flat on the bed lift your hips off the bed until your knees, hips and shoulders form a straight line. Meanwhile gently pushing your knees outwards into the resistance band hold this bridge position for a few seconds before slowly lowering back down onto the bed.

Starting position with one foot out in front of you in the air. Slowly bend your knee evenly distributing your weight through your foot and try to avoid your knee going over your toes. Push back up into neutral position whilst all the time trying to maintain a good posture.