Knee pain is a common problem and often brings anxiety and discomfort.
In particular, it also affects people leading a sedentary lifestyle, and those who rarely or irregularly devotes time and energy to physical exercise and sports.
However, there are special exercises that strengthen the knee joints careful and safe manner. With their help you can prevent or relieve knee pain which is a symptom of the disruption or malfunction of the joint and can lead to serious consequences. So, if you're willing to devote a few minutes a day health of my body and especially joints, get to the exercises, which we describe in this article.
Exercises that strengthen the joints
we will focus on the simple complex, which must be performed regularly to prevent the first signs of a breach, or when existing pain in the knee. Exercises can be performed at home, in the gym or outdoors. Our recommendations will help you to make the body more strong, and the joints moving and healthy. Don't forget to have a little warm up before workout to avoid injuries and sprains.Exercise 1
For this exercise you need a chair to maintain balance.
Put your hands on the back of a chair, stand straight, keep your back straight.
Bend your right leg at the knee at an angle of 90 degrees, knees at the same time hold together.
Hold this position for 5 seconds then very slowly lower your leg.
Repeat exercise with the left foot and do 3-4 sets of 10 repetitions.Exercise 2
the Following exercise will effectively help with knee pain: lie on your back and bend your left leg at the knee.
Keeping your right leg straight, raise it off the floor and hold for 5 seconds then gently lower down. Repeat exercise with the other leg.
It is important to do it gently and smoothly, avoiding excessive tension in the muscles. Remember that the lower back should be pressed to the floor.
Do 4 series of 10 repetitions.Exercise 3
Stand up and lean back against the wall, put his feet shoulder width apart and utshani from the wall at 30 cm.
Not pulling away from the wall slowly fall down, performing a squat to a comfortable height.
Hold down for 10 seconds and then slowly rise up. Keep your back straight, lower back and shoulder blades against the wall.
Perform this exercise 20 times every day, and that will be enough to keep your knees strong and healthy.Exercise 4
Tell at least 30-40 minutes of daily walking. Try to slightly accelerate the pace of walking, but do not go on running, keep uniform breathing.
Choose to walk soft comfortable flat-soled shoes, so you will be able to protect your feet from injuries and the knees from overload.
Remember that it is much more important to prevent the development of various health problems, especially when it comes to the condition of the joints.
Maintain an active lifestyle, not forgetting about the adequate exercise. published