Full Motion Exercises For The Knee

Full-motion exercises for the knee are designed to help you strengthen the muscles around your knee as well as improve range of motion in in your knees. While full-motion exercises are often administered after a knee injury or during a rehabilitation period, they can also be performed regularly as a preventative measure against joint pain and ligament tears.

Standing Full Extension

This full-extension exercise will stretch out the ligaments and muscles that attach to your knee. Stand a few feet in front of a waist-high table or bench with your knees slightly bent and arms at your sides. From here, lift your right leg up, placing the heel of your right leg on the table in such a way that your leg is fully extended and parallel to the floor. Hold this position for a count of 10 with your right hand on your knee for extra stabilization. Repeat with your left leg.

Straight-leg Lift

This leg-lift exercise will improve range of motion in your legs as well as strengthen the muscles around your knee. Lie on your back with your left leg bent and left foot flat on the floor. With your right leg extended, lift your right leg until it is at a 45-degree angle. Hold this position for several seconds before lowering your leg back down. Repeat this with your left leg, alternating between the two until fatigued.

Leg Dips

Leg dips will force you to stabilize your knee by simultaneously strengthening your leg muscles and testing your range of motion. Stand up straight with a chair on each side of you. With both of your hands resting on the tops of the chairs, bend at your right knee, keeping your left leg extended and out in front of you with your left heel on the ground. Bend as far as you can with your right knee before returning to your original position. Repeat with both legs until fatigued.

Quadriceps Bend

This quadriceps stretch is a full-motion exercise that will improve range of motion in your knee as well as strengthen your quadriceps muscles. Stand up straight with your right hand on a static object for balance. Grab your left foot with your left hand, bending back at the knee until the top of your foot touches your back hamstring. Hold this position for a count of 10 before relaxing. Repeat with your left leg, alternating between the two until fatigued.