Band Exercises To Help With Knee Pain

As we get older our joints can get worse or maybe

you have an issue that affects your joints? Either way,

here are some easy exercises you can do everyday at

home to help your knees. All of these exercises

require a band.

Do each move 10 times.

Seated Knee Extension:

Sit in a chair with a resistance band around one of

the chair’s legs and an ankle on the same side as

the chair. Slowly straighten your leg until it’s

about 2/3 straight, hold for five seconds, and slowly

return to start. That’s one rep.

Standing Leg Side Raises:

Stand beside a chair, with a hand on the back of

it for balance. Place a resistance band around

both ankles. While keeping your shoulders and hips

facing forward, lift one leg straight out sideways

(try to lead with your heel and keep the knee and

toes pointing straight ahead). Hold for five seconds,

then slowly return to start. That’s one rep.

Single Leg Bridge:

Lie on the floor with both knees bent. Lift one foot up

off the ground. Pushing through the other heel, lift

your hips off the ground. Keep going until your torso

makes a straight line from your shoulders to your knees.

Pause and slowly lower. (You’ll be keeping the one

leg raised the entire time). That’s one rep.

Crab Walk:

Stand with a resistance band around both thighs, just

above the knee (you’ll want the band to be tight enough

that you feel some tension when your ankles are

slightly separated). Put a little bend in both knees,

then step sideways with one foot so that you’re standing

with feet wide apart. Step your other foot to meet

the first one, keeping your feet pointing forward

the entire time. Continue walking sideways in this

way until you’ve taken 10 steps, then reverse and

go in the opposite direction.

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