Strong quadriceps and hamstring muscles act as natural shock absorbers for the knee. Perform these exercises daily to protect your cartilage.
How to perform: Sit or lie with your leg extended straight. Roll a small towel under your knee. Tighten the thigh muscle by pushing the back of your knee firmly into the towel. Hold for 5 seconds, relax for 3 seconds.
How to perform: Lie on your back. Bend one knee with foot flat. Keep the target leg locked straight and raise it smoothly about 12 inches off the ground. Hold for 2 seconds and slowly lower.
How to perform: Stand holding onto the back of a sturdy chair for balance. Slowly bend one knee, bringing your heel toward your buttocks. Keep your thighs parallel. Hold for 1 second, then lower slowly.
How to perform: Lie on your back on a smooth surface. Slowly slide your heel toward your buttocks, bending your knee as far as comfortably possible. Hold for 3 seconds, then slide back out straight.
How to perform: Place an exercise ball between your lower back and a wall. Feet shoulder-width apart and 1 foot away from the wall. Slowly lower yourself into a shallow squat (knees no more than 60-70 degrees). Push back up through your heels.
