Level 1

Knee exercise programme, level 1.

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Mini-squat

  • Stand up straight with your legs hip-width apart.
  • Keep your weight evenly spread across both feet and keep your knees and toes in line. Slowly squat down until your heels are about to lift off the floor. Rise up slowly while lightly clenching your buttocks. Straighten out your back.
  • Start with ten to fifteen repetitions and increase as your fitness improves.

Toe raise

  • Stand up straight. Brace your midsection by lightly tensioning your abdominals (stomach muscles). Lean on a chair or other support, if necessary.
  • Rise up on your toes and find your balance. Balance on your toes for 30 seconds with as little support as possible.
  • Start with ten to fifteen repetitions and increase as your fitness improves. Perform balance exercises several times each day.

Quadriceps stretch

  • Stand up straight. Support yourself with one hand on a chair’s back or other support. Bend the knee of the side you want to stretch and tie a towel or resistance band around your ankle.
  • Hold the towel or band and pull your ankle towards your buttock. You should feel the stretch in the front of your thigh. Keep your back straight. Hold for 30 seconds.
  • Repeat one or two times on each leg.

Hamstrings stretch

  • Sit on a chair with one leg stretched out in front of you.
  • Lightly bend the ankle of the outstretched leg. Put your hands on the thigh of the same leg. With your back straight, lean on the outstretched leg.
  • Hold for 30 seconds. Repeat one or two on each leg.