Avoid Atrophy!Movement breaks and stretching
Supported leg control — article adaptation
1 round · about 6 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/12/well/move/pain-prevention-workout.html . Roundup knee-strength theme; our general leg exercise selection, not a knee-pain prevention protocol. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Required: Sturdy chair. Setup: standing setup. Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Sit to stand with hand assistance8
Required: Sturdy chair. Setup: standing setup.
How to do it
Sit toward the front of a stable chair with feet planted. Use the chair's firm armrests to help stand, then lower with control using the same support.
Draft content requires qualified review before publication. Stop if new or worsening symptoms occur.
Find a video - Standing side leg raise8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video - Calf raise8
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Glute bridge8
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.