This workout is for any of you wanting healthier knees! Ok, it’s for ALL of you! Keeping the knee healthy requires you to focus on the muscles surrounding the knee joint and kneecap. These exercises do just that!
I recommend doing 3 set of 20 repetitions for these exercises. Perform the exercises twice a week or more if recommended by your Doctor or Physical Therapist.
Shoulder Bridges – 20 squeezes of a ball between your knees then 20 heel drags – see video
Quad Sets – Sit with your back against a wall. Straighten one leg and flex the foot. Lift it off the floor a few inches then strongly squeeze the quadriceps muscles and hold that contraction for 3 seconds. Release leg to floor and repeat 20 more times. Switch legs.
Waddle Walk – This targets outer hips and thighs. Place a band or magic circle around the mid calf area of your legs. Waddle to the right about 10 steps then switch directions. Keep tension on your band or ring.
There you have it! Keep your knees healthy or get ready for the upcoming ski season with this workout!