Knee strengthening exercises in lying posture

Knee strengthening exercises in side lying posture. This exercises are easy to do in bed. If you are conscious to exercise your knees in a routine way start this one when you wake up. 

Before doing it formally sit tall and have a few inhale exhale that helps you warm up.

Lie down on your side. You can use a pillow if needed. I won’t use pillow. Bend your hand under your head. Start the exercises.

1. Clam shell posture 

Bend both the knees one up the other. Raise one folded leg up with feet together. Bring the leg up as far as you can. Feel the stretch of the hip, thigh and knee muscles working. Repeat on the other side. Do it for several times.

2. Leg lifting 

Lie down on your side, bend the under leg. Stretch out the top leg. Gently and slowly raise it up in fully stretched position. Hold it for 5-15 seconds. Feel the stretch of the muscles. Repeat on the other side. Do it for several times.

Feel the workout in the knees and feel the massage in the knees.