“Exercises You Can Do in a Chair to Protect Your Knees and Hips”

Transcript

00:00Do your knees feel stiff when you get up? Or your hips feel tight after sitting too long?

00:05You're not alone. And here's the good news. You can strengthen and protect your knees and hips

00:10without even getting out of your chair. Let me show you a few gentle exercises that truly make

00:15a difference. As we get older, the joints in our knees and hips rely on movement to stay healthy.

00:22Chair exercises help increase circulation, reduce stiffness, and strengthen the muscles that

00:27support your joints, all without putting pressure on them. Let's begin gently. Lift one foot and make

00:35slow circles with your ankle. This warms up the joint chain that supports your knees and hips.

00:40Do 10 circles each way. Nice and easy. These seated marches strengthen the hip flexors and loosen tight

00:47hip joints. Lift one knee, lower it, then switch sides. Let your breathing stay soft. Even 30 seconds

00:55of this wakes up your entire leg. Now extend one leg forward and slowly straighten your knee.

01:01Hold for a second and gently lower it. This strengthens the muscles around your knee,

01:06especially the quadriceps, which act like natural shock absorbers. Open your knees gently to the side,

01:13then bring them back together. You can do this with or without a lightweight resistance band.

01:18This movement strengthens your outer hip muscles, improving balance and stability.

01:23Place a small pillow or rolled towel between your knees. Press gently for three seconds. This wakes

01:30up your inner thigh muscles, which work together with your hips to protect your joints. Hips love

01:36rotation. Gently turn one knee outward, then inward. This keeps your hip joint well lubricated and reduces

01:43stiffness. Cross one ankle over your opposite knee and lean forward just a little. You should feel a

01:50soft stretch in your outer hip and glutes. This stretch helps relieve pressure that can travel

01:55down to your knee. You don't need heavy weights or strenuous workouts to protect your knees and hips.

02:01All you need is a sturdy chair, a few minutes, and a gentle commitment to taking care of your body.

02:07Small movements done consistently keep you strong, steady, and confident. If you found this helpful,

02:14please like this video and subscribe. I share simple psychology-based and movement-based tips

02:20to support your health after 60.