Hip Pain & Knee Pain Exercises, Seated - Ask Doctor Jo
Hey everybody, it's Doctor Jo. Today I'm gonna show you some knee and hip exercises in a seated position. So if you're not quite ready for standing and you've already graduated from the lying down, these are for you. Let's get started.
The first exercise is gonna be for knee extension. It's gonna be strengthening the quad muscle here. You wanna make sure you sit in a nice upright position. If you've got a chair with a back that might help you out cause if you're leaning while you're doing these exercises, you're not doing it right. So make sure that you're not leaning. You want to keep your hips in a nice 90 degree angle, and you're going to kick it straight out, get it as straight as you can, and slowly come back down. This is not gonna be a good exercise. Make sure you're controlling it, make sure you're going slow, squeezing the muscles tight, slowly coming back down.
This might be really easy for you, might not be easy for some people. But if it's easy, you can add some weights onto your ankle. So just going straight up, and slowly coming back down. The next one is gonna be for hip flexion strengthening. Same kind of thing, you want to keep your back upright.
And now you're gonna drive your knee straight up. Coming up this way, and slowly coming back down. Same thing, you want to go slow and controlled. If you're going like this, you're using momentum, you're not using your muscles. So nice and slow coming up, nice and slow going down.
And again, if you have some ankle weights, if this is easy, if you can get to 15, 20, 25 and it's not a little painful sore, then you need to add a little bit of weight. The last one is gonna be hip extension. Go ahead and grab a band. Yellow is the lightest. And this time, you're gonna start up high and push down.
Remember with the band, you want to control the band, don't let the band control you. Nice and slow going down, nice and slow coming back up. Those were you're seated exercises for your hip and your knee, if you have any questions, leave them in the comments section, and if you want to check out some other videos, like the ones lying down or if you think you're ready for the ones standing up, go to AskDoctorJo.com. Don't forget to follow me on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better soon.
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