4 Easy Knee Exercises You Can Do In Bed With A Pillow In 2023

Exercises for knee strengthening

Here are 4 knee-strengthening exercises with a pillow to ease arithritis pain and stiffness:

1. Leg extensions

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

2. Adduction

  • Lie down in a supine position and place your hands by your sides.
  • Bend your knees and focus on 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. Do not let the pillow fall.
  • Do 10 repetitions of this exercise.

3. Alternate leg extensions

  • Sit at 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 the right leg until it’s parallel with the floor, making a 90-degree angle.
  • Hold it for 10 seconds and then bring down your leg.
  • Repeat the movement with your left leg.
  • Remember to inhale when you bend your leg and exhale when you extend your leg.
  • Complete 10-15 repetitions on each side.
The exercise is wonderful for your knees. 

4. Alternate leg lifts

  • Start by lying down on your back and keep your hands by your sides.
  • Place a pillow under the knees to support them.
  • Stretch your right leg in front of you, making a 45-degree angle.
  • Even if you are not able to raise your legs properly just yet, keep trying. Slowly and gradually you will learn it.
  • Now, hold it for 10 seconds and bring it down.
  • Once it’s done, lift your left leg, hold it for 10 seconds, and bring it down.
  • Complete at least 10 repetitions.

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