Learn a simple lunging exercise to help you strengthen your knees
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Knee joints can weaken in old age. This simple lunging exercise with a chair can help keep them strong and therefore can help you avoid knee pain
Voice-over by volunteer Lizzie Da Costa
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In this video, you'll learn how to do a knee-strengthening exercise. Please consult your doctor before attempting this.
This exercise, called a 'forward lunge', builds the muscles in your thighs and buttocks to give you stronger knees so preserving good mobility
For this exercise, you'll need a chair
This exercise can be divided into two steps: the position, and the movement itself
Firstly, getting into position
Move the chair to your left
Position yourself standing upright with your feet shoulder-width apart
Stretch your spine by making yourself as tall as possible
Raise the back of your head as high as possible, keeping your chin tucked in
Place your right hand on your hip
Secondly, the movement
Take a big step forward with your right leg, keeping your torso straight
Adjust your other leg, making sure that your feet are still shoulder-width apart for good balance
Whilst taking a breath in, bend both of your legs, using the seat of the chair for support
Go down until the front knee is bent to a right angle
Your back leg should now be parallel to the ground, with your heel off the floor
Whilst breathing out, straighten back up, pushing down with the front leg and with your left hand on the chair if you need to
Repeat three times
Shift your bodyweight onto both legs
Don't lean forward when you're doing a lunge. Keep your back straight and your shoulders relaxed
In this position,the knee in front of you shouldn't be further forward than your toes
Now change sides, doing four lunges with your left leg in front
Practice regularly to master this exercise!
Then you can increase the number of lunges
Over to you!
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