By Kya Grace
Submitted 2012-01-30 23:24:28
Number Of Times Read: 38
Your knee joints are constantly under pressure – whether you kneel down to sit or get up and walk you are constantly making use of this part of the body which has to bear pressure four times the weight of your body. No doubt, your knees are the most worn out part of your body as you age. Proper and timely care of this important part of your body should be taken and you should not only exercise your knees but also eat food that supplements the natural oils that keep the knees in perfect condition.
Exercise will make the muscles supporting the knee joints to enable them to bear the pressure exerted by your body weight. Here are 7 simple exercises that will keep your knee joints in a healthy shape. Knee exercises can be divided under two sections – Stretching and Strengthening. You should first perform the stretching exercises and then do the strengthening ones.
Stretching Exercises
01. Lie flat on your back keeping both legs parallel, your toes pointing upwards. Slowly move your left foot towards your thigh, folding your leg at the knee, till your foot touches your thigh. Hold for 10 seconds and then slowly move your leg to its original position. Repeat with the other leg and do it at least 5 times.
02. Sitting on a chair place a towel under your feet holding the ends in your hands. Slowly raise the towel 5 to 6 inches above the floor bending your knee but keeping your body pressure on it. Hold for 10 seconds and repeat at least 10 with each leg.
03. Standing straight stretch one leg forward and bend the other leg at knee keeping your upper body straight and bending only the lower body. You can hold a chair to keep balance. Hold each leg for 10 seconds and repeat 10 times.
Strengthening Exercises
01. Lean against the wall with your back touching the wall. Slowly slide down along the wall until your knees bend but don’t go beyond your toes. Straighten up and repeat 10 times.
02. Sitting on a chair keep your feet on the opposite chair, toes up. Slowly raise on leg as much as you easily can keeping your knee straight, hold for 10 seconds and repeat 10 times with each leg. In this exercise you can gradually increase the holding time as per your comfort.
03. Pedal a stationary bicycle keeping the speed to a comfortable level. Do not pedal for long stretches, increasing your speed and duration gradually without stressing yourself.
04. Lie down sideways keeping your upper body propped up on the elbow and the leg on the floor half bent keeping the top leg straight. Raise this leg up, as much as you can, hold for 10 seconds and slowly bring it down – repeat for 10 times with leg.
These exercises should be done daily, slowly increasing the holding time but keeping it within your comfort level. These simple, yet effective exercises shall prove a boon for your knee joints and keep them healthy and working throughout your life.
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Submitted 2012-01-30 23:24:28
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