{"id":387,"date":"2026-03-04T16:41:41","date_gmt":"2026-03-04T15:41:41","guid":{"rendered":"https:\/\/dr-singer.net\/blog\/?p=387"},"modified":"2026-05-08T16:42:41","modified_gmt":"2026-05-08T14:42:41","slug":"uebungen-im-sitzen-fuer-knie","status":"publish","type":"post","link":"https:\/\/dr-singer.net\/blog\/2026\/03\/04\/uebungen-im-sitzen-fuer-knie\/","title":{"rendered":"\u00dcbungen im Sitzen f\u00fcr Knie"},"content":{"rendered":"\n<p><strong>Kr\u00e4ftigungs\u00fcbungen st\u00e4rken die Muskulatur, stabilisieren das Knie und k\u00f6nnen so die Gelenkbelastung bei Kniearthrose reduzieren. Regelm\u00e4\u00dfige Bewegung unterst\u00fctzt zudem den Stoffwechsel im Gelenk und damit die Versorgung des Knorpels.<\/strong><\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" width=\"16\" height=\"16\" src=\"blob:https:\/\/dr-singer.net\/32591331-d43b-46c4-8acd-addbb2f05929\" alt=\"\u27a1\ufe0f\">\u00dcbungen im Sitzen (entlastend + kr\u00e4ftigend):<\/p>\n\n\n\n<p>\u25c8Setzen Sie sich auf einen stabilen Tisch oder eine hohe Bank, die F\u00fc\u00dfe sollen frei h\u00e4ngen k\u00f6nnen. Lassen Sie die Unterschenkel locker vor und zur\u00fcck pendeln \u2013 etwa 1 Minute lang. Wenn das gut vertr\u00e4glich ist, k\u00f6nnen Sie zur Steigerung ein leichtes Gewicht am Sprunggelenk anbringen.<\/p>\n\n\n\n<p>\u25c8Anschlie\u00dfend strecken Sie ein Knie, bis das Bein waagerecht ist, einige Sekunden halten, dann langsam absenken. 10 Wiederholungen pro Seite, 1\u20132 Durchg\u00e4nge.<\/p>\n\n\n\n<p>Ziel: Kr\u00e4ftigung der Oberschenkelmuskulatur f\u00fcr eine bessere, gelenkentlastende F\u00fchrung des Knies.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/dr-singer.net\/blog\/wp-content\/uploads\/2026\/05\/04_3_Sport-819x1024.jpg\" alt=\"\" class=\"wp-image-388\"\/><\/figure>\n\n\n\n<p><em>Sie finden uns unter fb.me\/praxis.dr.p.singer, ig.me\/dr.p.singer,\u00a0<a href=\"https:\/\/facebook.com\/groups\/regenerativemedizin?__tn__=-UK*F\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>http:\/\/facebook.com\/groups\/regenerativemedizin<\/strong><\/a>,\u00a0<a href=\"https:\/\/www.dr-singer.net\/blog?fbclid=IwZXh0bgNhZW0CMTAAc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHtPnawIwYjPyNvby8l9K1KmOLFJve3ct3o1QIf9JzYT-sTBWR2AO0M3r-42k_aem_3d9gGUGtRtPufLFRf_ACLw\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>https:\/\/www.dr-singer.net\/blog<\/strong><\/a>\u00a0und praxis.dr-singer.net<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">Design ChatGPT<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kr\u00e4ftigungs\u00fcbungen st\u00e4rken die Muskulatur, stabilisieren das Knie und k\u00f6nnen so die Gelenkbelastung bei Kniearthrose reduzieren. Regelm\u00e4\u00dfige Bewegung unterst\u00fctzt zudem den Stoffwechsel im Gelenk und damit die Versorgung des Knorpels. \u00dcbungen&#8230;<\/p>\n","protected":false},"author":1,"featured_media":388,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[181,5,740,521,321,325,744,742,741,161,441,544,191,745,739,323,322,743,746,519],"class_list":["post-387","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bewegung","tag-arthrose","tag-drpsinger","tag-entlastend","tag-exercise","tag-gelenke","tag-joints","tag-knee","tag-knie","tag-kraeftigend","tag-muscles","tag-muskulatur","tag-oberschenkel","tag-osteoarthritis","tag-sitting","tag-sitzen","tag-sport","tag-sports","tag-strengthening","tag-thigh","tag-uebung","entry"],"_links":{"self":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/comments?post=387"}],"version-history":[{"count":1,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/387\/revisions"}],"predecessor-version":[{"id":389,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/posts\/387\/revisions\/389"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media\/388"}],"wp:attachment":[{"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/media?parent=387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/categories?post=387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dr-singer.net\/blog\/wp-json\/wp\/v2\/tags?post=387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}