So you've got bad knees, huh? Guess what, so do we sometimes. Does this mean we're all doomed to a life of lazy-boy recliners, daytime television and envious glares at those nimble neighbor kids? Hell no!

Flexibility, strength, and mobility aren't just for those who’ve managed to dodge knee problems their whole life. With some resistance, repetition, and tenacity, you too can shake off the myth of being sentenced to immobility due to dodgy knees.

First things first, make sure you get your doctor's green light before attempting any knee Samaritan exercises. With conditions such as osteoarthritis or recent knee injury, you want to ensure you're not causing more harm than good. Yes, we're all for tough love, but not the kind that lands you in the ER.

Now let’s delve into those exercises that'll make your knees feel like a teen again. Go grab a chair (not for sitting, we’re afraid), cause we're going to do seated knee extensions. This targets the little-known band called quadriceps – those groupies huddling at the front of your thigh that straighten your knee.

Then, it's time for a love-hate relationship with squats and mini-squats. Not only do they strengthen your glutes, but they'll also work on your quadriceps and hamstrings (the dudes at the back of your thigh).

Next, meet your friend, the hip hinge. Sounds like a dance, doesn't it? Well, it kinda is, except it's for your muscles.

How fun! Variety, variety. Next is the leg lift troupe – supine, prone, hip abduction and hip adduction. We bet you didn't even know there were as many positions to lift the leg.

We're going to do some standing hamstring curls which are uncomplicated yet effective exercises to nurture those knee bending muscles. If balance is a smidge off, remember what your mom once said - "holding onto something for support does not make you weak, dear."

After these, you will be stepping up your game – literally. Stepping on a stair step or a sturdy surface approximately 6 inches high will do wonders for your quadriceps muscles and balance.

After all that shake, rattle and roll, we'll stretch it out – your muscles that is. Holding each stretch for 30 seconds and repeating three times on each leg should do the trick.

Finally – and hear us out here - that calf of yours isn't just for show. It, too, crosses the knee joint and needs some tender love and care via stretching.

With these exercises, a bit of discipline, and potentially some salty language, you can manage your knee problem and get off your couch. Always remember to work within your limits, put safety first and ditch any sense of shame. You’re doing this for your own damn good.

Remember, even the mighty American Academy of Orthopaedic Surgeons endorses knee exercises. So do some trusty ones we picked up from the American Council on Exercise. Think of it as your new secret weapon to combat bad knees.

The steps aren't always easy; the journey may even feel like walking over coals. But pour perseverance in your coffee each morning, and you'll walk away from those joint pains as if they’re last season’s shoes.