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Five effective knee exercises Aussie seniors can do at home

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Five effective knee exercises Aussie seniors can do at home
17 OctHealth, How-to advice

Your knees are essential for nearly every lower-body movement, from walking to standing up from a chair. As you age, maintaining knee flexibility and strength becomes vital for preventing discomfort, reducing stiffness, and improving your ability to move comfortably.

Since the muscles around your knees also impact your hips and ankles, it’s beneficial to include exercises that support these nearby joints.

Strengthening and stretching the knees, hips, and lower back together can help improve overall joint health and prevent excess strain.

Benefits of knee exercises

  • Improves flexibility & range of motion – Helps keep your knees mobile and reduce stiffness.
  • Reduces pain & discomfort – Gentle movements increase circulation, easing tension around the knees.
  • Strengthens knee muscles – Supports the muscles around the knee, which helps protect the joint from strain.
  • Prevents injury – Strengthening the knees and surrounding muscles reduces the risk of injury during daily activities.
  • Promotes independence – Keeping your knees strong and flexible makes tasks like walking, standing, and climbing stairs easier.

Five effective knee exercises

Five Effective Knee Exercises Aussie Seniors Can Do At Home2

*** DOWNLOAD A PDF COPY OF THESE 5 EXERCISES HERE ***

Safety tips for knee exercises

  • Move slowly & gently: Avoid jerky or forceful movements that could strain your knees.
  • Stop if you feel pain: Mild discomfort is okay, but sharp pain is a signal to stop.
  • Maintain good posture: Keep your knees aligned with your hips to avoid unnecessary strain.
  • Breathe consistently: Inhale and exhale steadily to maintain control and relaxation during exercises.
  • Modify if necessary: Use a chair for support or reduce the range of motion if needed.

Maintaining strong, flexible knees is crucial for overall mobility and function.

By incorporating these simple, limited equipment, at-home knee exercises into your routine, you can reduce stiffness, alleviate discomfort, and support your ability to perform daily activities. 

For a well-rounded approach, check out our other helpful how-to articles:

As always, listen to your body and consult a TPC physiotherapist if you experience persistent pain or discomfort. If you have any pain or would like a specialised exercise plan for your knee pain, call us on 1300 797 793 or email [email protected].

Article written by Ella Le Hanie, physiotherapist

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The Physio Co helps Aussie seniors to move more, with confidence! How can we help you (or your elderly Mum or Dad?) Contact us today on 1300 797 793 and speak with Nancy, Julia and Jess from the TPC Client Care team to discuss your situation. If they’re busy on other calls, leave a message and someone from the team will call you back for a chat!  Alternatively you can email us via [email protected]

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