Top Seated Exercises for Knee Mobility
Joints are complex structures, especially the knee. The knee is the largest joint in the body and the one that likely takes the most abuse from everyday life. You use your knee joints when walking, sitting, squatting, and jumping.
That is one reason the knee joint is also one of the most at risk for injury or disease. According to the World Health Organization (WHO), 365 million people around the globe live with osteoarthritis of the knee. They also state that 344 million could benefit from exercises specific to that joint.
When something like a joint hurts, our first instinct is to baby it. That’s not always the right approach. By strengthening the supporting muscles around the knee, you help the joint become stronger and improve how well it works. A better-functioning joint will likely hurt less and help you stay more active.
You can do exercises to protect your knees and strengthen them. Here are some of our favorite seated exercises that help support the knee.
Why Do Seated Exercises?
It may not seem like you can get the same benefits of exercising when sitting down. Sitting exercises represent another way to work out that can benefit certain joints, like the knees.
You can do seated exercises if you have balance or mobility problems, or maybe you just feel like doing a different routine today. What is important is that you exercise. That’s especially true for those 50+ because you lose muscle as you age.
Seated exercises allow you to burn calories, improve your posture, and build muscle strength. This exercise routine is also suitable for a warm-up or cool-down before another workout or to strengthen your knee joints.
Best Seated Exercises for Knee Mobility
For this routine, all you need is a chair. The best option is a hard-back chair without wheels. Two of the exercises make use of a loop or resistance band, as well. You can do them without the band, though.
Before you start, make sure you have the proper form. Scoot forward a little in your chair. Your feet should be flat on the ground and your knees at a 90-degree angle. Be sure to sit up and engage your core as well.
Plan to do 10 of each exercise unless otherwise stated.
Toe Raises
Sit with your back straight and your feet planted on the ground. Raise your toes on both feet as you push down on your heels.
Make sure to raise your toes until you feel the muscles activate, then hold for three seconds. Lower your toes and plant your feet on the ground again. Don't just tap your toes on the ground, though. Push them into the floor slightly before starting to raise them again.
Heel Raises
Heel raises are the opposite of toe raises. Lift the heels up off the floor, pressing your toes into the floor.
As you raise, squeeze your calf muscles. Hold for three seconds, then lower your heels, pushing them slightly into the ground before raising them again.
Heel to Toe Rocking
This movement combines the heel and toe raises. Sit with your feet planted on the ground. Raise your toes, pressing your heels into the floor. Hold for three seconds, then lower them.
As your toes hit the ground, raise up your heels and hold. Make sure to hold your body stable, and don't let your torso rock. Grab the bottom of your chair to help support your body if necessary. Also, if you feel your knees pushing inward, try to move them back out.
Knee Extensions
Sit with your back straight and your feet planted on the ground. Raise your left foot up until the leg is straight. Keep your foot flexed so your toes are pointing toward the ceiling.
Keep your core engaged and your back straight. If your body rocks when you lift your leg, grab the bottom of your chair to stabilize it.
Do ten on one side, then repeat with the other leg.
High Knees
Sit with your back straight and your feet planted on the ground. Lift your left leg up, keeping your knee bent at a 90-degree angle. Lift as high as you can and then lower. Keep your foot flexed with the sole facing the floor as you lift your knee.
Grab the bottom of the chair to keep your torso from pushing too far back. Also, don’t let your heel drop when lifting your leg and keep your knee bent at the proper angle.
Do ten on each side, lifting your leg slowly with each rep.
Pedaling
This exercise repeats the high knee. Lift your knee up, maintaining a 90-degree angle. When the knee is up, extend your leg out and then lower your foot to the ground, bending your knee again as you do.
Step Downs
Grab your resistance band if you have one for this exercise. If not, try this exercise without the band.
Place the band under one foot and hold it up about shoulder height with both hands. From here, you are just repeating the high knees exercise. Lift your foot, keeping your knee bent at a 90-degree angle. Lower it to the ground against the resistance of the band. The higher you hold the band with your hands, the more resistance there will be.
Back Pedals
You can use your band for this exercise as well. Place the band under one foot and pull it up with both hands toward your chest.
Lift your foot up until your leg is straight. Bend the knee to a 90-degree angle. As you bend, pull the knee up. Next, push down on the band until your foot is on the floor again.
You might notice this movement combines the others in the routine. So, you lift your leg up like you are doing a knee extension, bend your knee, and push it high as with a high knee, then push down as you do with the step downs exercise.
This is a great exercise to do before warming up for a walk or lower body workout.
Knee Circles
Sit with your back straight and your feet planted on the ground. Place your hands on your hips. Lift one foot up and draw a circle on the ground with your big toe. The circle can be as big as you want; just make sure the movement is from your knee joint.
Draw ten circles in one direction, then ten more in the other direction. Do one set with one leg and then switch.
Knee Inversions
Scoot a little more forward on your chair. Your feet should be on the ground with your knees further apart.
Step one leg out while keeping the other stationary. Shift your weight and pull the knee of the outstretched leg inward. Your body will turn slightly to accommodate the movement. Keep the outstretched foot pointing forward.
Hold this stretch for a few seconds and then switch sides
Toe Reaches
Sit with your back straight and your feet planted on the ground. Stretch one leg out so it is straight, and your heel is on the ground. Slide your hands down the outstretched leg to give your hamstring a stretch. Go as far as possible.
Hold the stretch for a few seconds, then release. Repeat the stretch on the other side.
More Mobility Exercises with Mighty
Find more excellent chair exercise routines and learn more on our Mighty Health website. Mighty Health offers personalized exercise and nutrition guidance for those 50+. Our workouts are designed to be joint friendly, low impact, quick, and fun. Match with your very own health coach and get started today!
