10-Minute Knee Strength & Stair Routine

Feel steadier on stairs in just 10 minutes a day.

A simple, no-equipment routine built to pair with your Nedd knee sleeve. Nine easy-to-follow moves strengthen the thighs, hips and calves that support your knees, so getting up from a chair, climbing stairs and long walks feel more confident.

What’s inside the 8-page guide:

• The 10-minute routine at a glance: a 2-minute warm-up, 6 minutes of strength moves and 2 minutes of stair practice
• 9 illustrated moves, step by step, each with an “Easier” and “Harder” option so you can start where you are
• The 0–10 comfort check, so you know when to ease off and when you’re good to go
• How to set your sleeve’s dial for warm-ups, standing moves and resting
• The “up & down” stair rule physical therapists teach, plus a stair checklist
• Everyday knee-smart habits for chairs, long walks and busy days
• A printable 4-week tracker to build the habit, 3 sessions a week

Why you’ll actually stick with it:
✓ Takes 10 minutes, with no gym and no equipment
✓ Uses a chair, a counter and the bottom stair you already have
✓ Clear illustrations and plain-English instructions

Instant digital download (PDF). Read it on your phone, tablet or computer, or print it out.

Free with select knee sleeve bundles.