Move without pain with this 10-minute, do-anywhere plan

Your knees have carried you through years of walking, dancing, stair climbing, and more but you can protect your knees and help prevent discomfort by developing muscle strength, stability, and range of motion.  A trainer in knee biomechanics designed this easy 10-minute plan.  Tackle these 4 gentle but effective moves twice a week for at least 12 weeks  & don't be surprised if you get more spring in your step--and even the urge to jump for joy.

Side-lying clam

Strengthens the gluteus medius--the hip muscles you use to move your legs sideways. Lie on left side with knees slightly bent, heels together.  Rest head on left arm and look straight ahead.  Hold a heavy weight (a 2-litre milk bottle full of water is about the right weight) on the outside of your thigh.  Keep your feet together and your tummy pulled tight, squeeze your buttock sand raise the top leg (knee pointing up) as high as possible without twisting your body as you lift.  Keep your buttocks tight as you the lower leg to starting position; repeat.  Complete 1 set of 10 before switching legs.

Step-ups

Works the quads and hamstrings to stabilize and support the knee. Stand behind a sturdy bench or step (6 to 12 inches high) and place right foot flat on top of it, making sure heel is not hanging off edge.  For a greater challenge, hold a weight (can of beans for example) in each hand or raise height of step.Shift weight to right foot and raise body; touch toe of left foot to top of step.  Hold for 1 to 5 seconds, keeping most of body weight on right leg.  Lower left foota nd lightly tap floor; repeat.  Complete 8 to 12 for 1 set, then switch legs

The bridge

Works the glutes--the buttock muscles that keep knees aligned properly. Lie on back with knees bent, feet hip-width apart and flat on floor.  Rest arms at sides.Squeeze buttocks and slowly raise hips and back off floor in one smooth motion.  Lower slowly and repeat.  Do 15 for 1 set.

Leg stretch

Keeps hamstrings and calf muscles flexible to maintain good range of motion.Lie on back with knees bent, feet flat on floor. Extend left leg and loop a band, towel, or belt around bottom of left foot, holding ends of band in each hand.  Use band to pull leg toward chest, aiming to get foot directly above hips to stretch back of thigh.  Keeping leg straight without locking knee, flex foot, and pull down on band to point toes toward floor and stretch calf.  Hold stretch for 10 to 30 seconds.  If you feel any pain, decrease the intensity of the stretch by bending knee or relaxing foot slightly.  Lower and repeat.  Do 3 to 5 then switch legs.