The following at-home exercises can help alleviate knee discomfort caused by injury, arthritis, or other conditions, by strengthening the knee muscles and improving range of motion:

1. Straight Leg Raises: Lie on your back with one leg bent and the other straight. Lift the straight leg towards the bent knee, hold, and lower it slowly. Repeat 10-15 times for each leg to target the quadriceps without straining the knees.

2. Wall Sits: Stand with your back against a wall and lower yourself into a seated position as if sitting on an invisible chair. Hold for 15-30 seconds and stand back up. Repeat 3-5 times to strengthen the gluteal and quadricep muscles.

3. Hamstring Curls: Stand with feet hip-width apart, bend one knee bringing heel towards buttocks, hold, and lower slowly. Repeat 10-15 times on each leg to strengthen the muscles at the back of the thighs.

4. Clamshells: Lie on your side with knees bent and feet together. Lift your upper leg as high as possible while maintaining foot placement, hold, and release. Repeat 10-15 times on each side to target hips and glutes which support the knee joint.

5. Heel Raises: Stand with feet shoulder-width apart, raise yourself onto your toes, hold, and lower slowly to strengthen the calves.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it. Repeat this motion ten to fifteen times for each leg to improve balance and strengthen leg muscles.

To stretch the calf muscles and reduce knee joint strain, stand with your back to a wall, extend one leg back, and place your heel down while holding the position for a few minutes. Switch legs and repeat the stretch.

Starting your day with seven positive habits can set the tone for a productive and fulfilling day.