The American Family Physician reported, that knee arthritis sufferers who exercised experienced a decrease in symptoms compared to those who did not exercise. Low-impact or non-weight bearing exercises such as chair exercises, may decrease pain and increase overall knee function. Chair exercises may be performed seated in the chair or standing beside it for support. However, consult your physician prior to starting a new exercise program.
Knee Extensions
Knee extensions strengthen the thigh muscles or quadriceps and are performed in a seated position. With your feet on the floor and the knees at 90 degrees, slowly extend one knee, until your leg is straight and the foot is off the floor. Then slowly bring the leg and foot back to the starting position and repeat. You may perform knee extensions one leg at a time or alternate legs.
Knee Curls
Knee curls strengthen the back of the thigh or hamstrings and may be performed seated or standing. In a seated position, start with the knee straight or extended with the heel on the floor. Slowly pull your heel towards you, until your foot is slightly under the chair or as far as tolerated. For knee curls in a standing position, stand behind the chair and hold onto the back of the chair for support. Slowly curl or bend one knee at a time as far as you can comfortably go. Repeat this movement either on the same leg or alternating sides.
Hip Extensions and Abductions
Hip extensions strengthen the buttocks or gluteus maximus and may be performed standing behind the chair, while holding onto the back of the chair for support. Slowly lift or extend one leg back with a straight knee. Hip abductions start in the same position, but slowly lift or abduct one leg to the side, instead of back. Return to the start position and repeat the exercises on the same leg or alternate.
Chair Squats
A Chair squat is a functional exercise that exercises the quadriceps, hamstrings and gluteus maximus muscles. It is performed standing in front of the chair, with the seat of the chair touching the backs of the knees. Slowly push your hips back and lower yourself to sit or squat onto the chair. When standing back up, try to use only your legs by pushing through your heels and not putting your hands on the chair. You may feel like you will fall back into the chair initially. This is normal and as your strength improves, you will have more control of the squat. Reaching your arms in front of you may help with your balance.
Volume and Frequency
All exercises may be performed up to 10 to 20 repetitions for one to three sets. Slowly increase the volume and frequency of these exercises to reduce the risk of pain and injury. Although these exercises may be performed daily, pain may inhibit exercise. Therefore perform exercises between three to seven times a week based on pain tolerance.
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