Women with knee pain and arthritis know how stiff joints can be. Sometimes even walking was difficult. But immobility is not the answer to pain management. Knee strengthening exercises can help manage the condition.
Renowned fitness expert Bhavna Harchandrai recently shared a series of exercises that can help strengthen knee strength and mobility for seniors and osteoarthritis sufferers. You can recommend these exercises to your mom, grandma or other family members. with this symptom It’s easy to do on your bed and pillow.
Exercises to strengthen the knee joint.
Here are 5 knee strengthening exercises with pillows to reduce arthritis pain and stiffness:
1. Leg Extension
- Sit on the edge of the bed and place a pillow under your thighs to support your position.
record: You can do this while sitting in a chair. - Make sure your body is straight by placing your hands behind your back on the bed and feet on the floor, hip-width apart.
- Bring your knees together to bring your legs straight in front of you and your toes loose.
- Hold the pose for 10 seconds, and don’t lock your knees and back throughout the movement.
- Exhale and lower your legs back to the starting position. and inhale as you lift your legs up
Check out her Instagram post here:
2. Orientation
- Lie on your back and place your hands by your sides.
- Bend your knees and focus on your breathing.
- Fold the pillow and place it between your legs.
- Push your knees together, press down on the pillow.
- Hold for 10 seconds and relax your knees. Don’t let the pillow fall
- Repeat this exercise 10 times.
Read more: Do these 5 exercises every day and fix your knees in no time.
3. Alternate leg extension
- Sit on the edge of the bed and put pillows under the legs on the bed.
- Place your feet on the floor hip-width apart.
- Keep your back straight and your arms and legs relaxed.
- Extend your right knee to raise your right leg until it is parallel to the floor, forming a 90-degree angle.
- Hold for 10 seconds and lower your leg.
- Repeat the movement with your left leg.
- Remember to inhale when you bend your legs and exhale when you straighten your legs.
- Repeat 10-15 times on each side.
4. Alternating leg raises
- Begin by lying on your back and placing your hands by your sides.
- Place a pillow under your knees for support.
- Extend your right leg forward at a 45-degree angle.
- Even if you can’t lift your leg properly. But keep trying, gradually learning little by little.
- Now hold for 10 seconds and lower.
- when done Raise your left leg, hold for 10 seconds, then lower yourself.
- Repeat at least 10 times.
Read more: Try these 10 exercises to relieve knee pain and build strength.
5. Lie down
- While lying down, keep your legs straight.
- Place a pillow under your knees and relax.
- Now press your knees together by contracting the muscles in the front of your thighs.
- Hold here for 10 seconds, then repeat with the other leg.
- Do 10 times with each leg.
Therefore, women should exercise as follows 2 times a day, morning and evening, for better results.
