Heel Raise: Stand with holding back of a chair for support. Lift your both heels off the ground and hold this position for 3-5 seconds an then slowly lowers down your both heels to the ground. Repeat 2 sets of 10 repetitions.
Calf Stretch: Sit on the floor with your legs straight in front of you. Lean forward and touch the arches of your feet. Pull your toes toward your body until a stretch is felt in your calf muscles. Hold for 10 seconds Repeat with the other leg.
Quadriceps Isometrics: Patients lie in a supine position. A towel roll was put beneath the knee. Press down the towel roll with your maximum effort through the knee and hold the contraction for 5 seconds and relax. Repeat it to 10 times in 1 set.
Hamstring Stretch: Stand and cross your right foot in front of your left. Slowly lower your forehead to your right knee by bending at the waist. Keep both knees straight. Hold this position for 15 to 30 seconds. Relax.
One Leg Balance: Stand behind the back of the chair without holding on. Try to lift off your one leg from the ground and hold this balancing position for max.10 seconds and the lowers down. This will help up you to improve the balance of the body. Repeat it from another side also.
Walking: It is the best exercise for stiff or sore knees. Start the slow walk and then progression in walking is made by you according to your will. By walking, you can ease to joint pain, strengthen up the muscles, improves your flexibility.
Step Ups: Position stand up in front of the step box about 5 inches back. Keep your arms at your sides place. Your right foot on the platform and push your body up until your right leg is straight muscle. Repeat.
Sit to Stand: Sit on the chair with your back straight, feet flat on the floor. Use your leg muscles to smoothly stand up all and the returns to lower down to sit back again. Repeat.
Straight Leg Raise: Lie down on your back with your legs straight. Bend the knee of your one leg to a 90-degree angle keeping your foot flat on the floor. Tighten your other leg and thigh muscles to lift up leg straight and lower down to normal position. Repeat.
Low Impact Activities: Other activities like swimming and water aerobics are beneficial . Water exercise takes the weight off painful joints.