Chair Exercises for Sore Knees: 7 Moves You Can Do Sitting Down

Not everyone can start with standing exercises. When the knees are stiff or sore, standing for long, squatting or kneeling on the floor can feel like too much. A chair solves this problem. Sitting takes the body weight off the knees, so you can move them and work the muscles around them in a calm, safe way. The seven exercises below need only a stable chair and about ten minutes.

Why exercises on a chair make sense

The knee joint likes movement. Regular, gentle movement keeps it supple, and active muscles help support it. On a chair, you can move the knee through its range without carrying your full weight, and you can stop at any time. That makes chair exercises a good start for beginners, for stiff mornings and for days when the knees are more sensitive than usual. They also fit easily into everyday life, for example during a break from work or while watching TV.

Before you start

Use a stable, solid chair, ideally placed against a wall so it cannot slide. Sit upright near the front of the seat, with your feet flat on the floor about hip-width apart. Move slowly, breathe normally and stay within a comfortable range. Mild effort is fine, sharp pain is a sign to stop.

7 chair exercises

• Seated marching. Lift one knee a little, put the foot down and switch sides, as if you were marching slowly. Continue for about one minute. This warms up the legs and gets the circulation going.
• Knee straightening. Slowly straighten one knee until the leg is almost straight, tighten the thigh, hold for two seconds and lower the foot again. Do ten repetitions with each leg.
• Foot slides. Slide one foot back under the chair as far as is comfortable, so that the knee bends, then slide it forward again. Repeat ten times per leg. This gently improves the bend of the knee.
• Pillow squeeze. Place a small pillow or a soft ball between your knees. Press the knees together, hold for five seconds and relax. Repeat ten times. This works the muscles on the inner side of the thigh.
• Knees out. Place your hands on the outer side of your knees and gently push the knees outward against your hands. Hold for five seconds and relax. Repeat ten times. This works the muscles on the outer side of the hip.
• Half stand. Lean forward and lift your buttocks a few centimeters off the seat, as if you were about to stand up, then sit down slowly. Repeat five to eight times. Over time, you can stand up fully. More about this movement is in our article on knee pain after sitting and when standing up.
• Back of the thigh stretch. Stretch one leg out with the heel on the floor and the toes pointing up. Keep your back straight and lean forward slightly until you feel a gentle stretch at the back of the thigh. Hold for 20 to 30 seconds per leg.

A simple routine for every day

Go through all seven exercises once, which takes about ten minutes. On good days you can do the routine twice, for example in the morning and in the afternoon. Regularity matters more than effort. When the exercises start to feel easy, add a few repetitions or try our 15-minute knee-friendly workout as the next step.

When to stop

Take a break if the pain gets sharper during an exercise, if the knee swells afterwards or if it stays more sore than usual the next day. If this happens often, or if you are not sure which exercises suit your knee, talk to a doctor or physiotherapist. Many people like to wear a soft knee sleeve during these exercises and during long periods of sitting. It gives a pleasant feeling of support and keeps the knee warm, so movement can feel more comfortable.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.