Make it harder by gradually adding more resistance or weight. Then, bend one knee and use the arms to help bring it to the … When they get tight, your … Hip Rotations. Knees to Chest. Just like the previous exercise, lay down flat and have your caregiver bend one knee. Try to do an exercise for a maximum of 10 repetitions. • Strengthening happens with higher resistances, not more repetitions. Have your child lay flat. For improved muscle strength and endurance, gradually increase the number of times you do each exercise. If you can do 15 repetitions or more, it is too easy. … Quadricep Stretch. Your quads are the muscles at the front of the thighs.