Knee next level
These exercises are slightly more demanding and include both balance and strength for the hip and knee muscles. The last two exercises are stretching exercises that make you more flexible in the front and back of the thighs. The exercises are done 10 times each, except for the stretch of the front of the thigh. You do the stretches twice on each side. Stretch until you feel the stretch and hold for 15-20 seconds. When you're done, do the exercises one more round. You will experience a good effect from the training if you train three times a week for 2-3 weeks.
If you have knee pain caused by osteoarthritis, it has been shown that exercises 2-3 times per week for a couple of months can halve the knee pain and improve function in walking and various activities.
Exercise 1, Squat 90 degrees in knee
How: Stand with a hip width space between the legs. Bend down until approx. 90 degrees in the knee and stretch the rump out as you would take a seat on a chair, and at the same time move the arms forward. Stand up straight to standing position while moving the arms back towards the body again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 2, Step-up
How: Walk onto a step box or stair case with both feet and then down again.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 3, Side lunge
How: Take a large step to the side and lower your body towards the floor by bending your knee. Extend your knee and hips again and raise back up to starting position. Repeat alternately.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 4, Split squat
How: Stand with your hands by your sides and your active leg put well in front of the other. Bend your knee 90 degrees and push back up. Keep your body upright and look ahead throughout the movement. Repeat with your opposite leg.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 5, Shoo the chicken - dynamic hamstring stretch
How: Stand with your feet about shoulder width apart. Step out with a leg and lift your toes up off the ground. Lean your torso forward and bring your arms forward as you "shoo the chickens", you should feel your hamstrings stretch. Take another step and repeat on the other leg.
How many repetitions: 10. Do 4-5 seconds on each repetition.
How many times: 2.
Exercise 6, Front side thigh and hip
How: Put one knee on the floor and stand with upper body upright. Hold your ankle and pull your heel towards your buttock. Push your hip forward until you feel the front of your hip and thigh stretch. Hold for 30 seconds and repeat the exercise with your other leg.
Duration: 15 seconds on each leg.
How many times: 2.