Knee pain is a common condition that can significantly limit mobility and quality of life. Fortunately, many cases of knee pain can be managed and relieved through a targeted exercise routine performed comfortably at home. Here are five of them.
Straight Leg Raise
Lie on your back and raise one leg straight about 12 inches off the floor, keeping your knee straight. Hold the position for a few seconds and then slowly lower it.
Seated Knee Extension
Sit in a chair with your back straight. Extend one leg forward until it’s aligned with your hip and hold it there for a few seconds. Then, return to the starting position under control.
Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor, close to your buttocks. Raise your pelvis off the floor, forming a straight line from your knees to your shoulders. Hold the position briefly before lowering.
Heel Slide
Lying face up on the floor, slide one heel towards your buttocks by bending your knee, and then return it to the starting position in a controlled manner.
Partial Wall Squat
Lean your back completely against a wall. Slowly lower yourself by bending your knees until your thighs are at about a 45-degree angle (not 90 degrees like a full squat) and hold the position for a few seconds. Then slowly rise.
Hamstring Stretch
Sit on the floor with one leg extended and the other bent, with your foot resting on the thigh of your extended leg. Gently lean toward your extended leg, reaching for your toes, but without rounding your back.
Lateral Hip Abduction
Stand next to a chair or wall for support. Raise one leg to the side, keeping it straight and without twisting your torso. Raise your leg as far as is comfortable and lower it slowly.
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