Knee exercises strengthen the surrounding muscles. The strong leg, thigh and hip muscles protects the knee muscles. Anyone suffering from regular knee pain, please consult with your doctor before starting the exercises.
Exercises help the muscles to stay flexible with balanced fluids in the knees.
1. Sit tall on the chair. Take a few normal breaths and relax.
2. Leg lifting
Lift the legs alternately parallel to the ground. Hold for 5-10 seconds. Bring it down slowly. Repeat on the other leg.
Lift the legs alternately 45 degrees up. Hold for 5-10 seconds and repeat on the other leg.
Toes up and and heels down
Heels up and toes down
Do this for multiple times.
Knees outward and inward
Forward bend
Sit tall. Breathe in raise hands up and breathe out and bend down placing the palms in between the feet. Breathe in raise up, breathe out and back to the original position.
Pigeon pose
Sit tall. Lift the right leg, place the foot on the left knee. Sit tall. Breathe in, breathe out bend forward. Hold the pose for a count of five. Breathe in raise up. Breathe out back to the original position. Repeat for 5-7 times.
Do the exercises slowly and gently. This is not a one night solution. Consistent practice brings the result.
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