With age, you start to experience issues in your knees and severe cases, one might also undergo a knee replacement surgery. Knee Joints are crucial because they take all the weight of your body and you must take care of it. Don’t worry; we aren’t scaring you because you still have time to take care of it.
Not exercising or keeping yourself moving is one of the main reasons you have knee pain. Today we will take a look at 5 exercises that will keep your knee joint healthy.
- Stretching your knees (Also known as butt-kickers)
It is a good warm-up exercise before the rigorous exercise you are about to do. It loosens up your muscles and prevents injuries. You can do this exercise by holding on to a wall or a rod, standing up straight and trying to kick your butt area with your heel. Do 20 to 30 kicks on each side and take a few seconds of rest in between.
- Sitting and standing
We do this exercise all the time unconsciously when we are at work or home. This exercises your muscles quadriceps, hamstrings and glutes when you are sitting down. You can do this exercise anywhere you want to where there is a chair or a sofa. Do the standing up and sitting down slowly as it puts pressure on the muscles. You can perform 3 sets with 15 repetitions each.
- Glute bridge
This is very beneficial as it strengthens your glutes muscles. Strong glutes muscles help to take away the stress off your knees and stop your knee from going in the direction they shouldn’t go. It basically keeps the knees in better control. You can do this exercise by lying on your back and lifting your body slowly as shown in the picture. You can perform 3 sets with 15 repetitions each.
- Hamstring stretch
This works on your core and hip flexors. This exercise strengthens your posture and keeps your spine in control. You can do this exercise by lying on your back with one knee bent and raising the other one at 90 degrees straight. After rising it, slowing bring it down. You can perform 3 sets with 15 repetitions each.
- Wall Sit
Wall sits are doing squats with the help of a wall behind you. It strengthens your quadriceps that is responsible for absorbing shock in your daily activities like running, jumping or walking. All you have to do is keep your back straight with the walls support and arms at your side and bend your knees up to 90 degrees. You will see the closer you go to 90 degrees, the harder it becomes. Find your body’s stamina for how much it can hold and get on with it. You can perform up to 3 sets of this exercise.
These exercises are also suggested by physiotherapists in fracture cases related to the legs and other parts of the body. So, if you feel that your knee is not strong enough, you must follow these exercise routines.
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