If you have a serious knee injury that prevents you from loading or putting weight on your knee, it's important to prioritise your recovery and follow guidance.
However, there are several upper body exercises you can still perform while avoiding any stress on your knee. Here are a few options:
Seated Dumbbell Shoulder Press: Sit on a chair or bench with your feet flat on the ground. Hold a dumbbell in each hand at shoulder level, palms facing forward. Press the dumbbells overhead, extending your arms fully. Lower them back to the starting position with control.
Seated Dumbbell Bicep Curls: Sit on a chair or bench with your feet flat on the ground. Hold a dumbbell in each hand, palms facing forward and arms fully extended down by your sides. Curl the dumbbells toward your shoulders, contracting your biceps. Lower them back down slowly and repeat.
Seated/Supine Dumbbell Chest Press: Sit on a chair or bench with your feet flat on the ground. Hold a dumbbell in each hand, palms facing forward and elbows bent at 90 degrees. Press the dumbbells forward, extending your arms fully. Slowly bring them back to the starting position.
Seated Row: Sit on the edge of a chair or bench, feet flat on the ground. Hold a resistance band or cable attachment with both hands in front of you, arms extended. Pull the band or cable toward your torso, squeezing your shoulder blades together. Slowly release and repeat.
Plank: Lie face down on the floor and prop yourself up on your forearms, elbows directly beneath your shoulders. Lift your body off the ground, creating a straight line from your head to your heels. Engage your core and hold the position for as long as you can without causing discomfort to your knee.
Remember to start with light weights or resistance and gradually increase as tolerated. Focus on maintaining proper form and technique for each exercise. It's essential to consult with a healthcare professional or physio
to ensure these exercises are suitable for your specific injury and recovery process.
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