Contents
Leg extension
The leg exercise helps to strengthen the quadriceps muscles, and is done through the following: [1]
- Sit in an upright position, with the back flat.
- Extend one leg forward until completely straight.
- Ensure that the leg is parallel to the ground, and that the ankles are bent towards the knee, and the toes up to reach the ideal position.
- Slowly lower the foot down toward the ground, repeating the movement 8-12 times for each leg.
Hip exercise
This exercise is done by bending to the waist level, while engaging the muscles of the buttocks and hamstrings to lift the body up. Note that this exercise helps to strengthen the muscles to protect the knee joints, by using light weights by: [1]
- Stand up straight with your feet parallel, with your hands about the width of your hips, with your hands on your hips.
- Gently tilt forward, stop at the waist, and then transfer weight from feet to heels.
- Once you reach the point that extends to the hamstring, without bending, you must stop, and then return to the top.
- You must make sure that the hamstrings and buttocks muscles are tight until you reach the top, and repeat the exercise 12-15 times.
Squat exercise
Squatting is done by following the following steps: [2]
- Keep feet on the floor, while standing against a wall, so that the distance between the feet is about shoulder width apart.
- Slowly bend the knees and descend, keeping the back and pelvis close to the wall.
- Stay for 5-10 seconds like this, without bending too much.
- When you feel pressure or discomfort in the knees, change the position.
- Repeat the exercise, trying to hold in position for a few seconds or more at a time.
Steps exercise
Steps are practiced through the following: [2]
- Put one foot on a bench, or anything high.
- Rise a little on the body, making sure that the other toes touch the ground gently, and then stand up again.
- Repeat 10-15 times, switching legs.
Ball exercise
This exercise is done by: [3]
- Lie on your back with your legs extended, feet over the ball.
- Raise the hips and pull the ball until it is at the level of the hips, and repeat the exercise 8-12 times, up to 3 times a week.
References
- ^ A b the Peggy Pletcher (19-2-2016), "Quad processor And Hamstring Exercises To Strengthen of Bad Knees" , Www.healthline.com , Retrieved 20-11-2017. Edited.
- ^ A b of Neha Pathak (15-9-2017), "8 Exercises To Your Knees Powered by vBulletin Help" , the www.webmd.com , Retrieved 20-11-2017. Edited.
- ↑ "3 Workouts For Stronger, Pain-Free Knees" , www.prevention.com , 28-4-2015, Retrieved 20-11-2017. Edited.
