Knee Exercise:As the winter season has started, the problem of accidents and chronic body pain often starts in this season. In this, the problem of knee pain is most common which troubles us at some time or the other. If you also have knee pain and difficulty in walking during cold weather, then you can adopt an easy exercise method here which will prove to be very helpful for you.
Let us tell you that a report by the Journal of American Family Physician has come out regarding exercises to knee pain. According to this report, about 25 percent of people experience pain in the knees. According to the report, there has been a 65 percent increase in cases of knee pain in the last 20 years. Seeing this situation, everyone takes the help of medicines but we are telling you about some special exercises which can prove helpful for this.
1. Clam Shell Exercise
If you are troubled by the problem of knee pain, then you can include this exercise in your daily routine. To do this exercise, lie straight on the mat and turn to your right side. Raise your right hand upwards. Now bend your knees 90 degrees and open your left knee as much as possible and then place it on the other knee. Do this exercise 20 times in 2 sets. With this the pain in knees can be reduced. Apart from this, hips and glutes become stronger, it helps in walking and sitting. Regular exercise keeps the knee muscles flexible, which relieves the problem of pain.
2. Static Quad Stretch
You can make this exercise a part of your daily routine. For this, to do this exercise, lie down on your stomach on the mat and then maintain some distance between both the legs. Now bend your right leg at the knee and bring it near your hips and pull it upwards. During this, take a deep breath. After this, keep the right foot on the ground and bring the left foot upwards. Practice this exercise 10 to 15 times. By doing this exercise, the muscles present on the front of the thighs are called quadriceps muscles. By doing this exercise, these muscles get stretched, which increases blood circulation.
Special exercise method for knees (100 social media)
3. Side Leg Raise Exercise
To avoid the problem of knee pain, you can adopt this exercise method. For this, lie down on your left side and keep both your knees bent. Now straighten your right leg and lift it as high as possible and then bring it down. Practice this exercise according to your body's capacity. This increases pressure on the hip muscles, which helps in maintaining the flexibility of the body. Apart from this, by doing this exercise the pressure on the lower abdominal muscles increases and they become flexible.
4. Hamstring Stretch
To do this exercise, lie down on your back and raise your right leg upwards. During this, take deep breaths. Now take the towel and rotate it with your right foot and pull it downwards. This will give relief to the muscles of your knees. Practice this exercise as per the capacity of the body, after this straighten both the legs. Practice this exercise to strengthen the hamstring muscles. This helps maintain body balance and relaxes the lower back muscles, which can reduce pain and swelling.
