Hands On Knee Abductors
- Gentle
- Seated
- Hips
Animation coming soon.
Follow the steps below, or watch one of the videos listed further down.
What it is
Push your knees outward against your own hands. Your hands give gentle resistance, so you control how hard it is.
How to do it
- Sit tall with feet flat, hip-width apart.
- Place your hands on the outside of your knees.
- Press the knees outward while your hands push gently back.
- Hold for 3 seconds, relax, and repeat.
Key tip: Keep breathing. Don't hold your breath while you press.
Who should skip it, and why
- You have had a hip replacement and were given hip precautions (for example, not bending the hip past a right angle or crossing your legs). Lifting the knee high or crossing the body can go past those limits.
Easier and harder versions
- Easier
- Press very lightly.
- Harder
- Press harder and hold for 5 seconds.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.