5 Best and easy home exercises to get relieve from knee pain. Strengthen and stabilize your knee joint with 5 simple exercises for your Quads, Hamstrings and Hips.
These 5 exercises are to increase strength of the muscles that flex and extend your knee as well as those that play a key factor in knee joint mechanics and function.
5 Exercises are:
3-Knee flexion and Extension
Place a pillow lengthwise under your knee. Pull your toes back and push your leg down to squash the pillow. Hold for 10 seconds and repeat up to 20 times. You should feel your thigh and gluteus muscles during this exercise. Begin with moderate effort and then increase your effort gradually. This exercise can be done lying flat as shown, sitting in a recliner, or leaning against a wall.
Tighten your thigh and pull your toes back just as you do for the quad set, then maintain the muscle tightness as you slowly raise your leg 18 inches. Lower slowly, relax your muscles briefly, then tighten your thigh, pull your toes back and repeat 20 times.
3-Knee Flexion and Extension
Lie on your back with knees bent and toes up. Dig your heels into the ground and pull back by sliding your heels. Hold for few seconds and repeat up to 20 times. You should feel the back of your thigh, the hamstrings, during this exercise. As with quad sets, start with a moderate effort and increase your effort gradually.
Knees bent and feet flat on the floor as above with your heels spaced comfortably from your bottom. Raise your bottom upward slowly lifting one vertebra at a time from your exercise mat. Continue lifting your bottom upward until there is a straight line from your shoulders to your knees. Hold this position 5-10 seconds. Repeat 10 times. Think of reaching your knees forward over your ankles.
5-Side lying Hip Abduction
Lie down on the floor on your side. Rest your head on your arm. Bend your legs at the knees.
Keep your feet together and lift your top leg up so that your knees are separated. Keep your hips steady.
Slowly lower your leg back down.
Repeat 10 times, or as instructed.
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