This video features Dr. Sunit, a physiotherapist, providing 7 simple, effective exercises to help seniors (60+) manage knee pain and improve mobility at home. He recommends performing these exercises twice daily, in the morning and evening.
7 Knee Pain Exercises for Seniors
Exercises covered:
- Knee Press Exercise: Using a pillow under your knees while sitting or lying down, press the knees down to strengthen the quadriceps. Hold for 5 seconds and repeat 20-25 times.
- Straight Leg Raises: While lying down, lift one leg at a 30-degree angle, hold for 5 seconds, and repeat 10 times per leg. Ensure the foot is slightly turned inward.
- Side-lying Exercises: Lie on your side and lift the bent knee (at 90 degrees) or a straight leg to 30 degrees. Hold for 5 seconds per repetition.
- Seated March: March while seated to keep the joints active.
- Semi-Squats: Using a wall for support, perform a partial squat without sitting all the way down.
- Standing Marching: Similar to the seated march, but performed in a standing position.
- Heel Raises: Using a table or couch for support, raise your heels repeatedly (aim for 20-25 times). This can even be done during short breaks while working.
The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.
Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.
