If you suffer from knee pain but do not have an actual knee injury (check with your doctor!) these mobility and strengthening exercises will help. By strengthening the hips and stretching out tight areas, most of the pressure of typical activities will be taken out of the knees. The routine takes about 15 minutes and should be performed three times per week.
Spend about 30 seconds rolling out the IT band to start:
Next, perform 15 'twist and dips' to each side.
Then, perform 20 Modified Bird Dogs on each side.
Perform 15 steps to the left and 15 steps to the right with a looped thera-band. If you don't have a band, you can perform this movement without one. Keep knees aligned over toes at all times. Once you're sure you can do that, lift your head up so you have good posture.
Perform the side plank for 30 seconds on each side, making sure to have good straight alignment of hips and head with the torso.
Perform 10 Hamstring Push-ups, trying to keep straight thru the hips. The harder you push with your arms, the easier the exercise will be.
Perform 15 deadlifts to each side, using a weight you can easily control.
Hold your reverse plank for 10 seconds with both legs, followed by 10 seconds using only one leg and 10 seconds using the other leg.