Five seated and supine exercises to ease knee pain using just a sofa and pillow. The routine covers knee extensions, hip flexor activation, leg raises, hamstring work, and thigh spacing, all emphasizing how your knee, hip, core, and thigh muscles work together.
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Hey guys, I'm making this video especially for those of you who have been having knee pain and you're not able to really do certain kind of exercises. Neither can you really sit on the floor and do the exercises. A lot of you cannot even stand. One thing I want you to know is do not give up. These are some really 5 simple exercises that you can do from your sofa, and that is why I'm shooting this video seated on a sofa. All you need is a bed or a sofa, which I'm sure you have at home, and if you have a light nice tiny pillow. I want you to keep that with you. So if you've not got this ready, go pause this video and get this ready. Now these are 5 simple exercises that you can do from your own home and you can get rid of your knee pain. And if you don't have knee pain, you can also prevent knee pain because remember, injuries are not only on the sports field but also in our day-to-day activities. So irrespective of your age, irrespective of your weight, you can do this exercise Do these 5 exercises. So let's go straight into the first exercise, which you know very well, but the reason I'm shooting this video is to make you understand the form and the posture. So I want you to sit like kind of edge— at the edge of the sofa and lift one leg up, extend it out. Now what I see a lot of people doing is just doing like a random knee extension. You all know that's a knee extension, but that's not how it's done. You sit nice and tall. If you want, put your palms on the sofa here. Stretch out, tighten that knee joint, and come back. And let's do 2, and back. 3, back, back straight. 4, see, posture is very important. And yes, you can do along with me.
5, 6, 7, 8. 9.
Last one, let's hold it there. Now you will see that you're tightening up your upper thigh muscles, your knee joint. Keep it— keep— there's a slight tension over there. You can feel this muscle quivering if it's not strong enough. Don't tilt backwards, keep your body straight. And slowly and gently drop that back down, drop that leg down, and let's switch to the other leg. 1.
2, 3.
Remember, keep smiling, keep smiling. Smile will always help you to heal faster.
6.
That's worked for me, and I'm quite sure that is going to work for you. Remember to tighten that thigh, tighten the knee joint. How many more to go? 2 more to go. One last, hold it there. 10, 9, 8. No tilting for— no tilting backwards. 6, 5, 4, 3, 2, and 1. Well done! Back straight. Now let's work on that hip flexor muscle, which is also going to help you to release the pain from the knee joint. So you're going to lift and back. Now what a lot of people tend to do is do this. This is not like a seesaw. All you have to do is keep your core tight, keep your back straight. Posture is super important.
1, 2 3, 4, 5, 6, 7, 8, 9, and 10.
Hold it there. 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. And relax. Let's do it on the other side. What muscle are we working? The hip muscle.
1.
Remember, the entire body works as a kinetic chain, so you just can't isolate the knee joint and say that I'll do only knee extension exercises. It doesn't work that way.
5, 6, 7, 8, 9, and hold it there.
10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Brilliant. Now what I want to do is sit at the edge of— sit on your sofa properly or your bed, but make sure that your back is well rested. Make sure that your back is well rested. Now put the pillow under, under one knee, and you see that there is an angle over here. What I want you to do is hold your knee, just palpate your knee and press down. Hold it there for 5 seconds and release. Press down. Now you're tightening up these muscles just above the knee joint. And release. Make sure that your back is straight. Make sure that you're not slouching. And don't get distracted with other things that are going on. Like right now in my house, there's so many other things that are going on, but don't get distracted. Stay, stay absolutely focused.
And back. 6, 7.
Now what I would like y'all to do is to hold that for a little longer time. Now last one, let's hold it there. 10. 9, 8, 7, 6, 5, 4, 3, 2, and 1. And you would have noticed that my foot is getting a little off the sofa, which is fine. Change to the other side. I'm going to put this leg down so you can see. Let's tighten. 1 and release.
2 and release. 3, 4 5, 6, 7, 8, 9.
Hold it there. It's okay to let that leg go up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Easy peasy. Okay, 3 over. The next one, what I'm going to do is I'm going to lie down on the sofa. And we fold one leg. You can rest your neck properly, you can put a pillow or however, but I want to see you, so I'm just lifting, putting my neck here. Watch your neck, okay? Now from here, we're gonna work on this entire upper thigh area. So you're going to lift and lower. These are called leg raises.
2, 3, 4, 5. 6, 7, 8, 9, and 10.
Hold it there. Tighten up, tighten up, tighten up. Keep your toes pointed away from you and relax. Change your leg, other side. So what I'm going to do is I want to drop this leg down so you can see, but I— you can see my other leg, but I want you to keep the other leg folded. 1, Do anywhere, this is fine, okay? As long as there is no strain on your back. 4. Remember, here you're also working a little bit of your hip flexor, you're also tightening your core. So all these muscles that I'm showing you, these are actually multi-joint muscles. They are brilliant, brilliant exercises, very simple. You can do it on your sofa, you can do it on your bed. One more and hold it there. 10, 9, point your toe away from you and breathe. Tighten up and relax. Well done. Now the last exercise is for your back thigh. So in order to strengthen your knee joint, you also have to work on your back thigh. So we're going to go on the side over here on the sofa, and we're going to bend and straighten.
One.
Make sure that the thighs are not touching each other. There's a little bit of a space issue over But it's absolutely okay, doesn't matter, you know. You don't have to be perfect. What is important is, can you break through that pain that you're going through? And that's my mission. I want each and every one of you to break through that pain. Last one, hold it over there. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Let's go on the other side. Come back here. Lift the leg up, push back, and release. We're working on the back thigh. So when you have to release any pain from the knee joint, it's a very simple exercise which you actually can do at home. And I don't see any reason why you need to go out to a physiotherapist. Why do you need to hire a personal trainer? I would really want each and every one of you to do these exercises along with me and relieve yourself from the pain that you're going through. One last one, hold it there. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10.
Come back.
Now these were very simple exercises that I showed you which you can do from your own home sitting down on a sofa. I want you to not only just watch this video, but I want you to do it along with me. And if you really start getting benefited, I can't wait to see see you in the community. The link for my free masterclass is in the description below. And do like and share this video because really and truly it can help so many men and women across the country and relieve them of their pain. Thank you so much, can't wait to see you in the next video.
