10 Exercise for Healthy Knees
Healthy knee is very essential for every person because at some point of life you suffer from acute knee pain. This pain could be result of unknowing injury, aging or arthritis. But there are many things that can be done to prevent knee pain. Like 10 exercise for healthy knees.
How to do it? Lie flat on your back, with arms resting on sides and palms up. Bend your both knees with flat feet on the floor. Slowly lift your trunk and hips above the floor in slow controlled motion.
Stay like this for few seconds, then slowly lower. Keep pressure on the shoulders, not on the head. Repeat this 5 to 10 times.
2) Straight Leg Lift
Straight Leg Lift is simpler than bridge, lie on back with right leg straight and extend it further while left knee is bent, with left foot flat on the floor. Now contact the right thigh muscles to straighten your knee. After this slowly raise leg until knees are parallel, then lower them. Repeat it 5 to 10 times for both left and right legs.
3) Partial Squats
Stand few inches away from the chair with a gap between your feet and your toes forward.
Once in the correct position bend at the hips, and slowly lower yourself halfway down to the chair. Try to keep your abs tight, and make sure that your knees stay behind your toes.
4) Step Ups
To do step ups you need to have access to an aerobic step bench or a staircase. Once you are on staircase, step up onto the step with your right foot and tap your left foot on the edge of the step of the staircase, and then lower it. Idea is to have your knee directly over your ankle as you step up. Repeat this with your other foot and do “step ups “15 – 20 times.
5) Side Lying Leg Lifts
Right way to do side lying leg lifts is to put you ankle weights above the knee, lying on your left side, keep your legs straight and together firmly, and use your left arm to support your head.
Keep your right foot flexed and body straight. Slowly raise your right leg near to shoulder height and then lower it. Repeat with your other leg.
6) Inner Thigh Leg Lifts
Put your ankle weights above the knee, lying on your left side, slightly move back. Now bend right leg placing it behind your left leg in such a manner your right foot is flat on the floor and your left
leg is straight. Use your left arm to support your head. Slowly raise your left leg up to 5-6 inches above the floor, then lower it. Repeat in a same way with your right leg.
7) Hamstring Stretch
Stretching relaxes muscle, for hamstring stretch lay on your backside with your legs flat on the floor. Now gently loop a towel or rope around your left foot and pull your leg towards your chest.
Try to keep your back sticked to the floor throughout the stretch. Hold on your each stretch for 20 to 30 seconds. Repeat 5-10 times with each leg.
8) Short Arc Knee Extensions
You need to start with starting position same as the straight leg lift method, put a ball (size of a football or basketball) under your right knee so that your leg is bent. After this slowly bring back your leg in a straight position. Hold it for a while then slowly lower it. Repeat with your other leg.
9) Wall Sit
Wall sit is done standing with lower back against an exercise ball of about 25 inches that rests against a wall. Keep your feet shoulder width apart from each other. Body should be erect. Now very gently bend your knees and lower body until thighs get parallel with the floor. Keep abs tight to avoid excess sway in the back. Pause at the bottom, then roll back up. Repeat 5 to 10 times, working up to two sets.
10) Modified Hurdlers Stretch
Sit with back straight, extend any one of the leg straight and place bottom of the other foot against that knee. Try to hold shoulders and hips square and back straight. Slowly lower down your torso towards straight leg. Don’t collapse through chest. Held for 5-6 slow, deep breaths, repeat this exercise 4-5 times on each side.