5 easy knee exercises you can do in bed with a pillow

Women with knee pain and arthritis know how stiff joints hurt. Sometimes even walking becomes difficult. But immobility is not the answer to managing pain. Performing some knee-strengthening exercises can help manage the condition.

Celebrity fitness expert Bhavna Harchandrai recently took to her Instagram account to share a series of exercises that can aid in knee strengthening and mobility for seniors and osteoarthritis patients. You can recommend these exercises to your mother, grandmother or any other family member who has this condition. They can easily do this on a bed with a pillow.

Knee strengthening exercises

Here are 5 knee-strengthening exercises with a pillow to relieve arthritis pain and stiffness:

1. Leg extensions

• Sit on the edge of the bed and place the pillow under your thighs to support your position.
  Note: You can also do it sitting on a chair.
• Make sure your body is straight, with your hands placed behind you on the bed and your feet on the floor, hip-width apart.
• Extend both knees together to lift legs straight out in front of you and keep toes relaxed pointing up.
• Hold the position for 10 seconds and do not lock your knees and arch your back during the movement.
• Exhale and lower your legs to the starting position and inhale as you lift them up.

Check out her Instagram post here:

2. Adduction

• Lie on your back and place your hands at your sides.
• Bend your knees and focus on your breathing.
• Fold a pillow and place it between your legs.
• Push both knees towards each other, pressing the pillow.
• Hold the press for 10 seconds and then relax your knees. Don\’t drop the pillow.
• Do 10 reps of this exercise.

Read also: Perform these 5 exercises every day and fix sagging knees in no time

3. Alternative leg extensions

• Sit on the edge of the bed and place a pillow under your legs on the bed.
• Place your feet on the floor hip-width apart.
• Keep your back straight and your arms and legs relaxed.
• Extend your right knee to lift your right leg until it\’s parallel to the floor, forming a 90-degree angle.
• Hold it for 10 seconds and then lower your leg.
• Repeat the movement with the left leg.
• Remember to inhale when you bend your leg and exhale when you extend your leg.
• Complete 10-15 reps on each side.

4. Alternating leg raises

• Start by lying on your back and keep your hands by your sides.
• Place a pillow under your knees for support.
• Extend your right leg out in front of you, forming a 45-degree angle.
• Even if you still can\’t lift your legs properly, keep trying. Slowly and gradually you will learn it.
• Now hold it for 10 seconds and lower it.
• When you\’re done, lift your left leg, hold it for 10 seconds, and lower it.
• Complete at least 10 reps.

Read also: Try these 10 exercises to relieve knee pain and build strength

5. Lie down

• While lying on the bed, keep your legs straight.
• Place a pillow under your knees and relax.
• Now, press your knees down by squeezing the front thigh muscles.
• Hold it here for 10 seconds and then repeat with the other leg.
• Do 10 times with each leg.

So ladies, follow these exercises twice a day, in the morning and in the evening, for better results.

About the author

Ayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With about 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. …to know more