3. Hamstring Flexibility and Strengthening

Purpose: Improves hamstring flexibility and strengthens supporting muscles.

Instructions:

• Version 1:

1. Lie down on a yoga mat or firm surface.
2. Hold the back of your thigh with your hands.
3. Keep your foot flexed at 90° and extend your knee as much as possible.
4. Return to start and repeat 10 times.

• Version 2:

1. Lie on your back with your thigh supported by your hands.
2. Extend your knee fully.
3. Repeat 10 times.

4. Bridge Exercise (Glutes and Quadriceps Strengthening)

Purpose: Strengthens gluteal and quadriceps muscles, which support the knees.

Instructions:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips until your body forms a straight line from shoulders to knees.
3. Hold briefly, then slowly lower back down.
4. Repeat 10 times.
5. Advanced option: Perform with one leg lifted for added difficulty.

5. Quadriceps Strengthening with Weight

Purpose: Builds quadriceps strength using resistance.

Instructions:

1. Attach a small weight to your ankle.
2. Lie on your back with one leg bent and the other straight.
3. Lift the straight leg upward and hold for a few seconds.
4. Lower slowly, then repeat 10 times.
5. Perform three sets for best results.

Final Thoughts

These simple, targeted exercises—performed regularly and within a pain-free range—can help reduce the symptoms of knee osteoarthritis, improve joint mobility, and enhance muscle strength. Over time, they can make everyday tasks easier and improve your overall quality of life.