1. Quadriceps Strengthening
Sit on the floor with your legs straight. Tighten your thigh muscles and lift one leg, holding for a few seconds. Repeat on the other leg. Gradually increase repetitions as your strength improves.
2. Hamstring Stretches
While seated, extend one leg straight with the heel on the floor. Gently lean forward, reaching towards the toes. Hold for 15-30 seconds, feeling the stretch in the back of your thigh. Switch legs and repeat.
3. Calf Raises
Stand with feet hip-width apart. Rise onto your toes, lifting your heels off the ground. Hold for a moment before lowering. This exercise helps strengthen the muscles around the knee joint.
4. Wall Sits
Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle. Hold this position for as long as comfortable, gradually increasing the duration.