8. Quad clenches Strengthen the ligaments and tissues surrounding the knee and the quadriceps muscle attachments. How to do them: This isometric exercise strengthens the area around the knee without actually moving the leg or knee and helps promote full straightening of the knee. While lying flat on your back or sitting upright on the floor or bed, hold your leg and knee straight as you tighten your quadriceps muscle on the front of the thigh and focus on pushing your knee down as you “lock” your knee straight. You will see your kneecap move upward as you tighten (clench) your thigh muscles. Hold for a minimum of 3 seconds and perform 12-15 repetitions for each leg. 9. Short arcs Strengthens your quadriceps and surrounding ligaments, a good knee rehabilitation exercise following knee injury or surgery. How to do them: While lying flat or seated on the floor or in bed, roll up a towel and place it under your knee. Concentrate on pulling your toes towards your body as you tighten your quadriceps and slowly lift your foot slightly off the bed. Maintain knee contact with your rolled towel and hold your foot up for 3-5 seconds and repeat 10-15 times for each knee. To increase the difficulty and effectiveness, use a thicker rolled towel and later, an ankle weight. 10. Seated knee marching Strengthens your quadriceps while increasing your knees flexibility and range of motion. Another good rehabilitation exercise for an injured knee joint. How to do them: While seated in a chair, place both feet flat on the floor in front of you. Lift one knee and foot slowly as you point the knee toward the ceiling, lower and repeat with the opposite leg. You are marching with “high” knees while seated to avoid pressure and weight bearing. Continue for a minimum of 1 minute and perform this exercise any time you feel stiffness in your knees. Original article and pictures take https://www.ahealthblog.com/10-of-the-best-strengthening-exercises-for-knee-pain.html/8 site
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