People of all ages often experience knee discomfort due to factors such as injury, arthritis, or other conditions. Maintaining an active lifestyle and engaging in specific exercises can help alleviate pain by strengthening knee muscles and improving flexibility. Below are seven beneficial at-home exercises for relieving knee pain:

1. **Straight Leg Raises**: This exercise targets the quadriceps muscles at the front of the thigh without straining the knees. Lie on your back with one leg bent and the other straight. Raise the straight leg to the height of the bent knee, hold briefly, and then lower it slowly. Repeat 10-15 times for each leg.

2. **Wall Sits**: Wall sits help strengthen the glutes and quadriceps to support the knees. Slowly lower yourself into a sitting position as if there were an invisible chair while standing with your back against a wall. Hold this position for 15 to 30 seconds, then carefully stand up. Repeat this exercise three to five times.

3. **Hamstring Curls**: To strengthen the muscles at the back of the thighs, perform hamstring curls. Stand with your feet hip-width apart. Gently bend one knee, bringing your heel toward your buttocks. Hold the position briefly, then lower your leg slowly. Repeat this exercise 10-15 times on each leg.

4. **Clamshells**: The "clamshell" exercise focuses on the hips and glutes, which indirectly support the knee joint. Lie on your side with knees bent and feet together. Lift your upper leg as high as possible while maintaining foot placement. Hold briefly before releasing. Repeat this exercise 10-15 times per side.

5. **Heel Raises**: Strengthen your calves by raising your heels, which is essential for stable knees. Stand with your feet shoulder-width apart, maintain good posture, and slowly rise onto your toes. Hold briefly before bringing your heels back down.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it. Perform this exercise for 15 to 20 repetitions. According to Dr. Amod Manocha, Director of the International Pain Centre in Delhi, step-ups are beneficial for balance and muscle building in the legs.

To stretch the calf muscles and reduce knee joint strain, stand with your back against a wall. Extend one leg back and place the heel on the ground, holding the stretch for a few minutes. Switch legs and repeat the stretch to target both calves effectively.

Start your day with these seven positive habits.