In today’s world, people have started stressing on the need of remaining fit and in shape. While most of them take efforts to lose unwanted fat from the body, hardly a few take out time to strengthen the core muscles and joints. One of the joints that is most neglected, but is very important for the body’s efficient functioning, concerns your knee. If you want to make sure that you face no trouble while running, climbing stairs or just walking in general, make sure to indulge in knee exercises at least 2-3 times in week. In this context, you will find the following exercises to be quite useful.
Best Exercises For Your Knee
This exercise concentrates on the quadriceps. Sit on the floor or a firm bed, making sure that your back has proper support. Now, lean back on your hands or against the headboard and place a pillow beneath your right knee. Now, putting pressure on the back of your knee, lift your right foot a few inches above the floor/ bed. Stay in the position for 10 seconds and come back to the original position. Do 2 sets, of 8-12 reps each. Repeat with the left leg.
This exercise strengthens hamstrings, quadriceps, gluteal muscles, and abdominal muscles. Take an exercise ball of about 25 inches. Now, stand with your lower back against the ball, which will rest against a wall. Keep your feet shoulder-width apart and a comfortable distance from the wall, with the body erect. Start bending your knees, while contracting your abs and keeping your back straight, till the time your thighs are parallel to the floor. Don’t let your knees extend beyond feet. Pause and then come back to the original position. Do 2 sets, of 8-12 reps each.
This exercise strengthens glutes, hamstrings, and trunk, including lower back and abs. Lie down on your back, keeping your arms by your side and having the palms face up. Bend your knees, with your feet flat on the floor. Putting pressure on the abdominal and gluteal (buttocks) muscles, slowly raise your trunk and hips off the floor. When you reach the top, squeeze your buttocks. Now, putting the pressure on your shoulders, come back to the original position. Do 2 sets, of 8-12 reps each.
This is one of the knee stretches, which need to perform after doing the above strengthening exercise. For the purpose, sit on the floor with, while keeping one of legs straight out. Bend the other leg at the knee. Place the sole of the foot of the bent leg against the inner thigh of the other leg. Now, press the sole against the thigh gently. Bending at the waist, touch the toes of your extended leg. Make sure to keep your back straight. Remain the position for 20 seconds. Come back to the original position and repeat with the other leg.
- Before you start doing these exercises, make sure to warm up and let your knee joints and thigh muscles stretch a bit.
- Never ever be in a hurry while doing any exercise. Make sure that your movements are slow and done at a controlled pace.
- Always begin the exercise regimen with a small number of repetitions. Increase the number of reps as well as sets, with more practice.