Knee Exercises For Arthritis: Often people are troubled by the problem of knee and joint pain with age. Most of the body’s burden falls on the knees, in such a situation the knees start becoming weak and the problem of pain starts increasing. When there is pain in the knees, it becomes difficult to walk and get up and sit. People who have weak knees are also more prone to falls and injuries. That’s why you need to exercise regularly to make your knees strong. Due to this, the knee muscles become strong and there is no problem of pain. You should do these 5 exercises daily.
5 exercises to relieve knee pain
1- Standing Hamstring Curl- Doing this exercise strengthens the knees. This exercise is for the nerves behind the knee. To do this, stand straight and keep a little gap in both the feet. Now place your hands on your hips. After this, bend the knee of one leg backwards and move it towards the hip. During this, you have to keep the thigh absolutely straight. You have to hold in this position for 2 seconds and then bring the foot to the ground. Similarly exercise with the other leg. You have to repeat this about 20 times.
2- Single leg glute bridge- By doing this exercise, there is pressure on the hamstrings and lower back. This is an effective exercise for the knees. You have to lie on your back for this. Now bend the left knee and place the foot on the ground. Straighten your right leg and slowly lift it upwards. Keep in mind that your knees and hips should be in a straight line. Hold for a while and then bring the hips down. You repeat this for about 15 times with both the legs.
3- Wall Squat- Doing this exercise strengthens the lower body, quadriceps muscles, hips and hamstrings. To do this, keep your head, back and hips against a wall. Keep a gap of 1 foot in the feet. Now slowly move the body down from the wall and come to the position of squat. Hold for about 4-5 seconds and get straight first. You should do this 15-20 times.
4- Coffee rage- To strengthen the muscles around the knees, you should do knee raise exercises. This gives support to the knees from below. To do this, stand straight and separate both the legs. You can take the help of wall or any table if you want. Now place your hands on the wall and raise your legs slightly. Stay in this position for 4-5 seconds. Keep in mind that you do not have to lean forward. Repeat this 10-15 times.
5- Knee-Bending Exercise- You can strengthen the nerves and muscles of the knee by doing this exercise. For this, sit with your back on a chair and keep the feet slightly apart from each other. Your feet should touch the ground well. Now lift the right leg and bring it to your chest. Then slowly take it down. In this way you have to do 15-20 times with both the legs.
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