General strengthening set of exercises for the knee joint

Therapeutic exercises to strengthen the knee
In recent years, diseases of the musculoskeletal system have become much younger. While previously the average age of patients was 55 years old, it is now fixed at 40 years old.
To avoid severe complications and live a long life without limiting your movements, it is important to monitor overall health and conduct timely prevention. It consists of weight control, proper diet, elimination of unhealthy habits and moderate physical activity.
The anatomy of the knee joint is quite complex. This joint has several components, thanks to which a person can perform various movements in everyday life. Also experts in the field of anatomy note that the represented knot is the largest in our body. In its environment you can find ligaments, muscles, vessels, nerve endings and cartilage. If it were not for this complex structure of the human knee joint, people would not be able to perform activities such as running, jumping, squatting and normal walking.
But such features of the joint lead to the fact that it is quite often injured, especially in those who lead an active life or are professionally engaged in sports. In order to strengthen the knee joint, we recommend practicing therapeutic exercises regularly. The exercises for the knee are chosen by a professional trainer and do not require special training.

Exercise 1.
Initial position:

Lying on your stomach, legs straightened at the knee joint, arms stretched along the body
Slowly lift up your heel, bending 45-90 degrees at the knee joint, and fix in that position for 5-8 seconds
Lower your leg back to the starting position.
Do this 8-10 times with each leg.

Exercise 2.
Initial position: sitting on the chair, back straight, legs bent at the knee joint at 90 degrees, foot fully on the floor.
Straighten your leg at the knee joint and lift it above the floor as much as you can, hold that position for one-two seconds.
Lower yourself back to starting position
Do 12-15 repetitions with each foot in three sets.

Exercise 3.
Starting position. - Sitting on the chair, back straight, legs bent at 90 degrees, foot completely on the floor.
Lift your leg, straightening it at the knee joint.
Keep it straight for 12-15 seconds.
Lower the leg to the starting position.
Number of repetitions of 3-4 times on each leg.