Knee pain will no longer bother you, do this exercise regularly
Joint pain is a common problem with age. If you think knee pain is only a problem for your grandmothers, it is not so. This problem can trouble you at any age. If your knee pain is due to injury, surgery, or arthritis, gentle stretching and strengthening exercises can improve your flexibility. Not only this, with the help of these exercises, knee pain can also be reduced and you will be able to walk easily.
Light stretching and strengthening exercises can strengthen the muscles that support your knee joint. Strong muscles can reduce the stress on your knee and make it easier for your knee joint to move.
Well-known celebrity fitness trainer Yasmin Karachiwala shares many such exercises and tips on her social media handles, which can be useful for you. He has shared some such exercises on his YouTube channel to get relief from knee pain. Let us also know how to do these exercises.
- Articulated Bridge Exercise for Knee Pain
The bridge exercise strengthens your glutes and hamstrings while improving core stability. This exercise also helps strengthen the erector spinae, the bone that extends from the neck to your tailbone. Performing this exercise not only strengthens your core, but can also help reduce your lower back pain.
To do this, lie flat on the ground. Your hands should be straight and palms should be on the ground.
Next, bend your knees and keep your feet hip-width apart.
Now slowly raise your hips upwards. Your spine should be absolutely straight.
In the same way slowly bring the hips down. This will act like a bridge and you have to raise and lower your glutes with control.
Repeat this exercise at least 15-20 times. - Bridge with ball exercise for knee pain
This is another form of bridge exercise and it is a great exercise, which also strengthens the glutes. If this stretching exercise is done correctly, it strengthens your core. This also makes a difference on the hamstrings. When these things are right, your movement will also be affected. In this way your knee muscles are also strengthened.
Lie down as you did during the Articulate Bridge exercise.
Straighten the back and bend the knees. After this, keep a ball between your knees and try to press the ball.
After this, try to lift the hips upwards and keep the spine straight.
Squeeze your glutes up and down with control and repeat this exercise 15-20 times. - Do straight leg extension exercise for knee pain
This is also called knee extension and it is a training exercise that helps to strengthen your quadriceps muscles. It tones your thigh muscles while strengthening weak ligaments. Along with the flexibility of the spine, it also improves your posture.
To do this, spread a mat on the ground and sit in it. Straighten the legs and keep your back straight as well.
Now keep a ball under your knee. If you don’t have a ball, have a foam roller or rolled-up towel.
Try to press this ball. Press the foot from the knee and then bend the heel by pulling the toes towards you.
You will feel your quadriceps pop stretch. Keep in mind that your legs should be absolutely straight.
While doing this, stay in one position for 3-5 seconds and then repeat it 10 times.
Include these exercises in the routine and say bye-bye to knee pain. If your knee pain is due to some other reason or there is a serious injury, then before doing these exercises, take expert opinion.
We hope these exercises will help you to get relief from knee pain. If you liked this article, don’t forget to like and share it. To read more such articles, stay connected with Harzindagi.
