Running, walking, jumping, climbing stairs - we rarely pay attention to our knees while they are healthy and perform their function without pain.

Here are six very simple and quick exercises that will help you strengthen your knee muscles and keep them healthy.

If you feel pain or discomfort while performing any of the exercises, consult your doctor or physiotherapist.

EXERCISES

1. EXERCISE

For joint release/unloading

Lie on your back with your arms straight by your sides. Start the exercise with one leg and then repeat with the other. Lift the leg as shown in the drawing, make circular movements like riding a bicycle, using only one leg. Do the exercise 6 times with each leg.

EXERCISE 2

Stretching

A small towel is required for this exercise. Lie on your back with straight legs, raise one leg at a 90-degree angle to the body, lift the leg using a towel as shown in the drawing. The towel will help keep your hips on the ground. Do the exercise for about 20 seconds with one leg and then 20 seconds with the other.

EXERCISE 3

Stretching

Sit on the ground with straight legs and a straight back. Lift your toes and extend them toward your outstretched, straight arms as shown in the drawing. Try to reach your toes with your fingers, hold the position for 10 seconds at the closest point, then return to the starting position, rest a little and repeat the exercise 10 times. During the exercise, you will feel the stretching of the leg muscles.

4. EXERCISE

Muscle strengthening

This exercise requires a chair and a towel. Sit on a chair with your back straight and your arms at your sides. Place a folded towel between your knees, squeeze your legs tightly together and hold the position for about 5 seconds, then release for 10 seconds. Repeat the exercise 5 times.

5. EXERCISE

Muscle strengthening

This exercise requires a chair and a book. Sit on a chair with a straight back. Place a book between your feet, straightening your legs, raise the book until you reach a 90-degree angle to your body as shown in the drawing, with your legs straight, hold the position for 5 seconds, then lower your legs to the starting position. Repeat the exercise 5 times.

6. EXERCISE

Muscle strengthening

This exercise requires a chair. Sit on a chair with a straight back, lift one leg, raise the foot as shown in the drawing. Raise your leg so high that your thigh is slightly above the chair, hold the position for 5 seconds, then lower. Do the exercise 5 times, first with one leg, then with the other.