Four-Move Seated Knee Support
Use a sturdy chair for marching, knee extensions, inner-thigh squeezes, and alternating calf and toe raises.
ORIGINAL VIDEO
End Your Knee Pain with Seated Knee Strengthening Exercises
The source description provides four hand-authored chapters. Complete English captions verify 30-second intervals, bilateral order, holds, one-to-three-round progression, chair safety, and optional resistance.
Original video: Vive Health · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Seated Marchabout 30 sec
Sit tall near the chair edge and alternate controlled seated marches.
- 02Seated Single-Leg Extensionsabout 1 min
Extend one knee at a time, flex the foot, and hold the top for one to two seconds.
- 03Seated Inner-Thigh Squeezesabout 30 sec
Place a soft object high between the thighs and alternate three-second squeezes with release.
- 04Seated Calf Raise to Toe Liftabout 30 sec
Lift both heels into a calf raise, lower, then lift the toes and forefeet.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a firm chair without wheels and keep both feet landing softly. This routine is informational, not medical treatment; stop if pain persists or an exercise is difficult to perform safely.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.