Knees pains are the most typical joint issues and it doesn’t matter your actual age and how healthy or fatty you’re, it is issue that if related to the way you live and the way you cope with your joints. it has absolutely nothing to do with your age and honestly speaking we have seen younger people dealing with joint issues than seniors now days.
1. Chair knee extension: Sit inside a chair; rest your foot on another chair therefore the knee is slightly raised. Gently push the raised knee toward the ground using only leg muscles. Hold for five – 10-seconds and release. Repeat 5 times on each leg.
2. Heel slide knee extension: Lie lying on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel from your body so both legs are parallel. Hold for five-ten seconds, go back to starting position. Repeat 5 times on each leg.
3. Knee flexion: Relaxing in a chair, loop an extended towel under your foot (sitting on the floor). Gently pull around the towel with both hands to bend the knee, raising your foot five – five inches started. Hold for five – 10-seconds, then release. Repeat 5 times on each leg.
4. Hamstring stretch: Standing, put one foot before you, toes up. With on the job the small of your back (a treadmill hand holding a chair for balance), bend the alternative knee and hip (not your back), until you feel the hamstrings stretch. Top of the body comes forward in the hip. Hold for five – 10-seconds, then release. Repeat 5 times on each leg.
Leaning together with your back against a wall, bend the knees 30°, sliding down the wall, then align again. Move slowly and smoothly, making use of your hands on the wall for balance. Keep legs and feet parallel, and do not allow knees to visit out over the toes. Repeat five -ten times.
Relaxing in a chair, straighten one leg in mid-air (without locking the knee). Hold for around one minute. Bend your knee to reduce the leg about halfway towards the floor. Hold for Thirty seconds. Return to starting position. Build up to four reps on both legs.
Sitting in a chair, rest your foot on another chair. Lift the foot several inches off the chair and keep your leg straight. Hold for five – 10-seconds. Return to resting position. Repeat five – 10 times. (Also work on increasing the time, as much as two to three minutes if possible.)
Abductor Raise: Lie in your corner, propped on one elbow. The leg on the ground is bent, the other straight. Slowly lift the very best leg, hold for five – 10-seconds, then lower. (Ankle weights will raise the intensity). Do one to three sets with 12-15 repetitions each. Make sure to rest in between sets.
Hamstring Curl: Stand using the front of your thighs against a surface (a table or wall). Flex one knee as far as is comfortable. Hold for five – 10-seconds, then lower slowly. If at all possible, do not touch the floor between repetitions. (Ankle weights will raise the intensity.) Do one to three sets with 12-15 repetitions each. Make sure to rest in between sets.
Step-Ups: Stand it front of a step, just like a sturdy bench or stairs, about two feet high (or less if required). Step up onto the support, straighten the knees fully (without locking them) and step down. Conserve a steady pace. If you are confident with your balance, pump your arms while carrying this out exercise. Start with one minute, slowly building your time and effort. Gets your heart pumping too!