To strengthen the key front-of-leg (thigh) muscles that support and protect your knee joints. Regular practice should help gradually to reduce pain, grinding or clicking in your knee and feelings of instability when you bend. It will also start the strengthening process for very weak leg muscles and protect against joint wear and tear... 'All exercises'
Knee strengtheners
To strengthen the key front-of-leg (thigh) muscles that support and protect your knee joints. Regular practice should help gradually to reduce pain, grinding or clicking in your knee and feelings of instability when you bend. It will also start the strengthening process for very weak leg muscles and protect against joint wear and tear... Leg lifts, lying
To strengthen the muscles at the back of your legs and up into your buttocks. Everyday benefits include making it easier to walk properly, taking strain off your lower back and reducing back pain. You can stand for longer without leg or back ache, climb stairs more easily and stand from sitting with less effort...
Lower abs strengtheners, lying
To strengthen your lower abdominal muscle — one of the body’s key “core stability” muscles. Benefits include improved support for your lower back, reducing back pain and helping you to sit upright for longer; support and protection for your back whenever you are carrying loads; better balance and posture... Lower back relaxation — crook lie
This is not an exercise, but a resting position in which you can gain temporary relief from persistent lower back pain...
Lunges
To strengthen all the big muscles of the legs and buttocks. Especially good for knee conditioning. Everyday benefits include being able to lower down to pick something up off the floor or tie shoe-laces, doing an emergency stop to prevent a trip turning into a fall, and getting safely down to and up from the floor... Obliques strengtheners, standing
To start strengthening the side-bend and twisting muscles of the waist, which are essential for daily activities including showering and drying yourself, fastening your seat-belt in a car, unpacking shopping or other objects... One-leg squat
To strengthen all the ‘sitting and standing’ muscles of the leg and buttocks. Especially good for knee-muscle conditioning. Will improve balance and teach the brain and body how to correctly position knees and ankles when bending... Pelvic floor conditioning
To strengthen the web of muscles and tissues that keep you in control of when you go to the loo, helping to reduce or even reverse leaks of urine and incontinence...
Pelvic tilts and why they matter
Pelvic tilts help to keep the low back free from muscle strain and help prevent a build-up of pressure on sensitive nerves. Learning how to keep your pelvis mobile can help reduce back ache, sciatic pain, hip pain and long-term stiffness...
Pendulum arm circles
To ease up movement in your arm after an injury such as a broken collar bone, shoulder muscle tear, dislocation or a frozen shoulder which has started to unfreeze...
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