In this instructional video, Dinaz of Dinaz Fitness presents three core knee‑strengthening exercises and a series of complementary stretches designed for individuals recovering from knee surgery, experiencing knee wobbliness, or suffering from arthritis. She begins by establishing credibility through personal anecdotes, including helping badminton champion Pullela Gopichand regain strength after injury. The first exercise is a towel‑assisted leg raise performed while lying on the back, emphasizing tight abdominal engagement, neutral spine, and controlled toe pointing. The second exercise is an isometric quad press performed seated or against a wall, focusing on pressing the knee down while keeping the thigh muscles contracted. The third exercise is a partial knee extension using a towel placed under the knee to guide a gentle straightening motion without full extension, again stressing proper alignment and muscle tension. After the strength work, Dinaz demonstrates four towel‑based stretches targeting the calf, hamstring (back thigh), glutes/hip flexors, and quadriceps, each with specific positioning cues and breathing instructions. Throughout, she provides detailed rep and set recommendations (typically 15‑20 repetitions, 2‑3 sets, up to three times daily), safety cues (abs tight, back flat, knee in line, avoid inward collapse), and motivational encouragement to stop complaining about knee pain and take action. The video concludes with a call to like, share, comment, and subscribe for more content based on her 27 years of experience.
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Hey guys, welcome to my channel Dinaz Fitness, and my name is Dinaz, and my goal for you is to strengthen your knees. So in today's video, I will be showing you 3 beautiful exercises that you can do post a knee surgery, whether your knees are hurting, whether your knees feel wobbling, whether you have arthritis, arthritis. These are the best 3 exercises that have worked for me and have worked for a lot of my sports celebrity clients that I have worked with. You know, in 2003, Kulaila Budhuchand had approached me and he said that he had knee pain and that he could not drive his car because his meniscus and ACL had torn and he had gone through multiple surgeries. And all the doctors told him that he was not going to be able to to exercise and he was not going to be able to play again. And I had done the National Academy of Sports Medicine program at that time and he told— I told him that let's get started with this program. So these are the 3 best exercises that I trained when I trained Pullela Gopichand. I worked with him and I showed him these exercises and within 3 months, besides doing these exercises, strength training, within 3 months he won another Asian Tour satellite in Hyderabad. So I want you to know that This video is priceless, and I want each and every one of you who complaining all the time of knee pain, stop complaining and start taking action. So the first exercise is called the leg raise, and all you need in today's exercise, uh, schedule is a nice towel. So if you don't have a towel, go grab a towel and a mat. Let's get started. I would have assumed that you would have walked a little bit so your legs are really warmed up. So lie down on your back, abs are held in tight. Fold your left leg and take your right leg out. Press, point your toe. Now listen to me, I want your abs held in really tight. So when your abs are held in tight, the back should not arch. So make sure your back is flat, tailbone is tucked in. Point your toe. Now tighten the muscle above the knee joint and lift and lower. That's 1, 2. Brilliant exercise for the knee joint. Very simple, but the best. Everyone talks about knee extensions, you know. I'm not a big fan of knee extensions. 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. And stop. Change your leg. 5, do it along with me. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, And 15. Let's change the leg. Point your toe, tighten your front thigh, tighten up, tighten up, tighten your abs, relax your shoulders, chin is neutral, palms are facing down. 5, 6, 7, and go. 1, keep your legs strong. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Tighten up. 13, 14, and 15. And change. Tighten up. Now don't let your knee fall inwards. Your knee should be in one line here as well. So body has to be really tight. Pull your shoulders back. Abs are held in tight. 5, 6, 7, and go. Tighten your front thigh. Point your toe outside, away from you. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Now you can do this exercise, um, 3 times a day. You can do it for 20 repetitions. I'm doing 15 repetitions for, uh, and 15 repetitions and 2 sets. But you can take it up and just work around the pain area. The next exercise is my favorite exercise. So you have to fold one leg. You can also sit against a wall if your back's hurting you. You don't have to sit here like this and do it. Now press. I want you to focus over here and press down. 1, 2, Tighten these muscles. 3, tighten these muscles. 4, 5, 6, 7, 8, 9, 10. Strengthening the muscle above the knee joint. 11, tighten up. 12, 13, 14, and hold it there. Abs held in really tight. Squeeze this tight. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Change your leg, other side. Tighten up. Go, 1, 2, 3. As you can tell, my left leg is even more supple than my right leg. My right leg is always my, uh, leg that I use all the time, so those muscles are a little more tighter. That's 8, 7, 6, 5, 4, 3, 2, and hold it there. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Release. Again, 1, 2, 3, try to touch this down, 4, 5, and even if you can't, it's okay, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there tight. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Release. Go down. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Come back. Now take your towel, tuck your towel under your knee. Again, sit comfortably. Again, you can prop yourself against a wall if your back's a little tight and a little weak. Fold your leg, and from here I just want you to Try to straighten your knee by bend— straightening the knee, tightening the muscle around the knee joint, and release it. So this is not a full knee extension because if you have a lot of pain, you're not ready for it, right? Okay, so go slow. Go 1, 2, 3, 4, point your toe, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and hold. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Release it. I'm going to put my leg a little more this way so you can see me. 5, 6, 7. You go. 1, 2, 3, tighten up. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. And change your leg. Let's go. 1, 2, 3, don't bang that leg down. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. And change your leg. 5, 6, 7, and go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, and 15. Now lift both your legs up like this and squeeze and hold it there. 1, 2, 3, 4, 5, 6, tighten up, 7, 8, 9, and 10. Release it up and hold again. 1, 2, tighten up, tighten these muscles. 3, 4, 5, 6, 7, 8, 9, and 10. And release it. I'm going to do it one more time, but you guys can keep doing it, okay? 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Two more times, okay? 1, 2, 3, 4, 5, tighten up, 6, 7, 8, 9, and 10. One last 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Now I want you to know that a lot of problems in the knee joint are because of tight calf muscles and because of tight back thigh hamstring muscles. So today I'm going to show you some really cool stretches using your exact same towel that you use right now. So I want you to Lengthen out your towel, okay? And then fold it a little bit more so that it's a bit more manageable, and lie down on your back. And this is going to feel really good to you. So fold, bend your leg, and lift the towel— lift your leg up. Keep the, keep the left leg straight, and now straighten your right leg and just hold it there. First, just hold it there. I want you to tighten the muscle in front of the knee joint. So what's going to happen is the muscles behind the knee joint are actually lengthening out. And now I want you to feel the stretch in the calf. So all you need to do is hold your towel a little closer and pull the leg in. So keep the towel at the edge of the toe and start pulling the toe close towards your knee joint. And that feels really good. And breathe in this position. I want you to breathe. Inhale and exhale. Again inhale and exhale. Again inhale and hold it there. Straighten your knee a little bit more, pull the toe close to your shin and feel the stretch in your calf. Change your leg, other side. Keep the knee straight. First hold it there, tighten up, tighten the muscles in front of the knee joint. Hold it there, tuck your toe in, pull your toe close. Hold the, hold the towel from ahead here and then bring, bring the toe close to your shin and breathe. Don't let this leg drop, be aware that it is straight. Bring the toe closer to your shin and stretch out your calf and relax. Now the next stretch is for your back thigh. So again, hold your towel, and now this time I want you to straighten out your other leg. Tighten the knee muscles above the knee joint on your right leg. Your leg will start going that way. It's okay. How much ever you can do, you should do. Keep the knee straight and now start pulling it close to your forehead. Feel the stretch in your back thigh. And relax. Other side. As I do this stretch, I'm going to show you another stretch which I can do because of space constraints only on this side. So now stretch this leg up, hold it there, straighten out your other leg and start pulling. Hold it there. Breathe. Pull it, pull it, pull it. Feel the, feel the muscles behind the knee joint. Keep this straight, lengthening up. Now another good stretch with your towel is hold the towel with one hand, drop your left arm down, drop this leg down. Pull this leg. You will feel a stretch in your hip muscles, in your glutes, and look in the opposite direction. And come back. When— while on the topic of the knee joint, as we stretch the calf muscles and the back thigh, we also need to stretch the front thigh muscles. So I want you to come back on your mat Fold your leg and pull the leg back. Initially it might feel a little tight over here, it's okay, it's okay. Initially you might not be able to hold also. Even if you can do here, slowly you'll be able to do it. And other side. Breathe. And come back. So today's video was all about strengthening the knee joint and stretching all the muscles from the front of the knee, the back of the knee, and the calf muscles. I hope you enjoyed this video. Do like my videos. Do share my videos and do comment on my videos and please subscribe to my channel because I'll keep giving you lots and lots and lots of value from the 27 years of experience that I have. Thank you and bye-bye.
