Monday, June 22, 2020

Eight simple and effective knee exercises

As the saying goes, "old man gets old first". Middle-aged and elderly friends who master some reasonable knee massage and functional exercise methods can not only exercise, but also protect the knee joint. Let's learn about eight simple and effective knee exercises methods:

Knee exercises

1. Knee stretch

Sit in a chair, lay your feet flat on the ground, and then gradually straighten your left (right) knees, and keep your straight leg posture for 5-10 seconds, then slowly lower it. Legs alternately, repeating exercises 10-20 times.

2. Prone knee bend

In the prone position, cross your hands in front of your head, place your head on your arms, then gradually bend your left (right) knee joint as close to your hips as possible, and keep your knee bending posture for 5-10 seconds, then slowly lower it. The legs alternate. Repeat the exercise 10-20 times.

3. Extensor exercise

In the supine position, flex one side of the knee joint as close as possible to the chest, fix the thigh with both hands for 5-10 seconds, and then gradually straighten the knee joint, and the legs alternate. Repeat 10-20 times.

4. Exercise for quadriceps

In the prone position, bend one leg to the hips, hold the ankles with both hands in reverse (or wrap the ankles with a towel), gradually pull the lower limbs to the hips, and maintain this posture for 5-10 seconds, then put down, Legs alternate. Practice 10-20 times repeatedly.

5. Push and rub thighs

Sit on the chair, bend your knees, attach the left and right legs to the sides of the left (right) legs with the palms of your hands, and then apply a little pressure, rubbing the knee joints 10-20 times along the sides of the thighs, and the legs alternate.

6. Finger push calf

Sitting on a chair, knees are flexed, legs are differentiated, put the tiger's mouth of both hands on the inside and outside of one knee, and then the thumb and the other four fingers work together to make a linear finger push along the inside and outside of the calf as far as possible. Ankle. Repeat finger pushing for 10-20 times, then change the leg to repeat this action.

7. Fist around the knee

Sit in a chair, flex your legs, lay your feet flat on the floor, and relax your legs as much as possible. Fist your hands in half and use your left and right fists to gently pat around your knees about 50 times.

8. Press and rub the patella

Sit in a chair with your knees flexed about 90°, your feet flat on the floor, place your palms on the knee joint patellas, and spread your fingers slightly around the patellas, then press slightly evenly and slowly Knead the patella 20-40 times.

No comments:

Post a Comment