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Nov 28, 2025

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Bob and Brad

at home exercises

Physical Therapy

back pain

Decrease pain

Shoulder pain

back pain relief

Knee health

Pain management

Massage gun

Stretching

massage

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1. Isometric over pillow (beginner)


2. Shallow Squats- Beginner.


3. Slant Board- Intermediate


4. Slant Board with weight or regular squat with weight

a. Advanced

5. Split Squats

a. Beginner

b. Shallow with lots of assistance

c. Knees behind toes.


6. Intermediate

a. Deep split squats, knees over toes with assistance.


7. Advanced

a. Split squats, knees over toes with weights.


8. Hamstring

a. Bridging versus ball

b. Beginner

9. Put legs further out versus lift buttocks up on the ball

a. Intermediate


10. One leg on bridging versus one leg on the ball

a. Advanced


11. Anterior Tibialis Active dorsiflexion with buttocks against the wall

a. Beginner


  1. Active dorsiflexion with resistance band

    a. Advanced

  2. Gastrocnemius active plantarflexion of both legs

    a. Beginner

  3. Active plantarflexion of one leg

    a. Intermediate

  4. Active plantarflexion of one leg

    a. With weight.


Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program



Bob and Brad demonstrate how to strengthen a painful, arthritic knee at home. These exercises are designed not to cause more pain and should not be done if pain worsens, so do the ones that work for you.

How to Strengthen an Arthritic or Painful Knee

How to Strengthen an Arthritic or Painful Knee

How to Strengthen an Arthritic or Painful Knee

1. Isometric over pillow (beginner)


2. Shallow Squats- Beginner.


3. Slant Board- Intermediate


4. Slant Board with weight or regular squat with weight

a. Advanced

5. Split Squats

a. Beginner

b. Shallow with lots of assistance

c. Knees behind toes.


6. Intermediate

a. Deep split squats, knees over toes with assistance.


7. Advanced

a. Split squats, knees over toes with weights.


8. Hamstring

a. Bridging versus ball

b. Beginner

9. Put legs further out versus lift buttocks up on the ball

a. Intermediate


10. One leg on bridging versus one leg on the ball

a. Advanced


11. Anterior Tibialis Active dorsiflexion with buttocks against the wall

a. Beginner


  1. Active dorsiflexion with resistance band

    a. Advanced

  2. Gastrocnemius active plantarflexion of both legs

    a. Beginner

  3. Active plantarflexion of one leg

    a. Intermediate

  4. Active plantarflexion of one leg

    a. With weight.


Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program



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