Level 2

Knee exercise programme, level 2.

Download as PDF

Stair step

  • Stand up straight in front of a bench or step that is twenty to thirty centimetres tall.
  • Put your right foot on the step, push up and bring your left foot down next to your right foot. Step down to the floor with your right foot and bring your left foot down next to your right foot. Let your arms pump naturally.
  • Repeat with the right foot first and keep up a brisk pace for ten to fifteen repetitions. Then repeat with the left foot first. Increase repetitions as your fitness improves.

Deep squat with a resistance band

  • Stand up straight with your feet hip-width apart and a resistance band tied around your knees.
  • Flex your knees outwards against the band.
    Slowly squat down until your heels are about to lift off the floor.
  • Keep your weight evenly spread across both feet. Keep your toes and knees lined up and your lower back in its naturally curved position throughout the exercise. Rise up slowly while lightly clenching your buttocks. Straighten out your back.
  • You can also perform the exercise without the resistance band.
  • Start with ten repetitions and increase as your fitness improves.

Balance exercise – one-footed stand

  • Stand up straight. Brace your midsection by lightly tensioning your abdominals (stomach muscles). Lean on a chair or other support, if necessary.
  • Raise one leg with its knee bent. Balance on a single foot for 30 seconds with as little support as possible.
  • Start with five repetitions and increase as your fitness improves. Perform the exercise on each leg.
  • Perform balance exercises several times each day. You can increase the challenge by standing on a soft surface like a pillow or a mattress.

Balance exercise – dynamic II

  • Stand up straight. Brace your midsection by lightly tensioning your abdominals (stomach muscles).
  • Push the toes of one foot forward, touch the toes to the floor and return the foot next to the foot of your supporting leg. Repeat to the side and behind.
  • While pushing the toes out, bend the supporting leg slightly, but keep the supporting leg’s knee and toes in line.
  • Start with ten to fifteen repetitions and increase as your fitness improves. Perform the exercise on each leg.