5 Exercises to relieve knee pain for elders

3) Hamstring Stretch:

• 1. Sit on a chair with one leg extended straight.
  2. Bend the other knee and place your foot flat on the floor.
  3. Reach forward toward your toes, feeling the stretch in the back of your thigh.
  4. Hold for 15-30 seconds and switch legs.
• Stretching the hamstrings helps maintain knee flexibility.

4) Knee Extension with a Raise:

1. 1. Sit on a chair with your feet flat on the floor.
   2. Straighten one leg out in front of you, lifting your foot a few inches off the ground.
   3. Hold for a few seconds and then lower your foot back down.
   4. Repeat 10-15 times on each leg.

• This exercise strengthens the quadriceps and improves knee stability.