Fit Minute – Knee Pain
In this Fit Minute Friday segment, Nancy covers three simple exercises that can strengthen your knees and help avoid pain.
This routine is intended to be done as a circuit. We begin setting a goal of performing wall sits for one minute. Proper positioning for wall sits is to have your back pressed flat onto the wall. Walk your feet away from the wall only far enough so that when you bend your legs, your knees stay in line with your heels and do not drift over your toes. This should allow your legs to be in a perfect 90 degree bend. You will transition to a standing position and begin performing quick side steps. Up to five steps to the right, then five steps to the left, never crossing the feet. Fulfill one minute of this movement. The last move shown on the video shows a straight leg raise. It is key that your entire backside is pressed firmly against the wall. No slouching! Position yourself on the floor. Bend your right knee and extend your left leg with a flexed foot (toe pointed toward ceiling). Your goal is to perform 10 leg raises with a straight leg on each side.
Now…if you cannot get to the floor, the option is to sit on a firm bench or chair. Position yourself toward the front of the chair. Your right knee is at a 90 degree bend. Extend the left leg, toe pointed toward ceiling. Make sure you are sitting tall and proud. Lift the left leg with a locked out, straight knee. Raise the leg as high as the opposite leg. Your goal is 10 times per leg.
The whole routine can be cycled through up to 3 times.