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3 Easy Ways to Strengthen Your Knee Joints & Flexibility

As we age, our knee joints can begin to become inflamed, or lose flexibility and strength. Luckily, there are some easy exercises we can complete to help combat this.

One of the best protections for knee joints is having strong muscles to support them and enable them to move as directed.

Below are a few of our favourite simple moves, that is bound to have you feeling stronger!

**Please note, if you recently have had surgery on your knee, or have existing issues with your knees, consult your doctor before performing these exercises.


Knee strengthening exercises

1. One Leg Balance

A simple exercise to help strengthen your knees is the One Leg Balance. This exercise strengthens muscles which keep your knees stable, providing more support for your joints.

  • Simply stand with your feet slightly further than shoulder-width apart and shift your weight to one leg.
  • Slowly raise your other leg, being careful not to lock your knee.
  • Hold this position for around 30 seconds.
  • If you find keeping your balance tricky, try posing with a chair back in front of you, to lean on, if you experience difficulty.


yoga for the elderly

2. Stretching

Increasing the flexibility of your joints can also help you strengthen them, as a greater range of motion can help you undertake more strengthening exercises and daily activities.

Try yoga, pilates or lightly stretching your joints as far as you can, at least three times a week, to see a difference. An easy yoga move to do at home is the Chair Pose.

  • To begin, stand with your feet together and on an inhale, raise your arms out to the side and above your head.
  • Your palms should be facing inwards
  • Exhale and slowly bend your knees until your torso and the tops of your thighs create a right angle.
  • Inhale and gently return to the starting position.
  • If this is difficult for you, try using a wall for support until you feel confident enough to try it alone.


improve mobility with swimming

3. Swimming

Swimming is a fantastic way to exercise your body without putting pressure on your joints. The buoyancy of the water reduces the impact of your body weight, meaning that little pressure is put on your knee joints.

However, moving through the water provides a great muscle-building workout. If you’re not a fan of swimming, try water aerobics or simply hold onto a flotation device and walk through the water.

We hope you’ve found some exercise ideas to help you strengthen your knee joints. For more exercise ideas, check out our other blog posts and stay tuned for more!