Benefits of knee exercises
There are many exercises you can do to improve your knee's range of motion, relieve knee pain, and reduce your risk of knee injury.
Also, some exercises may help relieve stress on the knee joint by strengthening the muscles to improve their ability to absorb shocks. Examples of knee exercises include:
1. Knee stretching exercises1. Knee stretching exercises
You should warm up by doing light exercises before starting these exercises, such as walking or riding an exercise bike for 5-10 minutes.
These exercises include: quadriceps stretching exercises and hamstrings lengthening exercises. These exercises are done in the following way:
Thigh stretching exercises
Stand straight with your right foot on the floor, bend your left foot, grab your ankle and gently pull it back toward your buttocks, tightening it as far as you feel comfortable.
You can grab a wall or a chair to keep your balance. Hold this position for 30-60 seconds.
Return your feet to the floor and stand straight. Repeat all of the previous steps with the right leg.
Repeat this exercise 2-3 times, 6-7 days a week.
hamstring stretching exercises
This exercise is felt behind your knee and in the back of your thigh.
Sit straight with your feet outstretched in front of you, do not bend your feet, keep them on their natural straight.
Place the palms of your hands on the floor and pull them toward the ankle. Hold this position for 30 seconds.
During the exercise, keep your back straight and your chest forward and stop moving your hands forward when you feel tension.
2. Straight Leg Raise
You should feel this exercise mostly in the front of your thigh. Lie on your back with one leg bent and the other straight.
Tighten the quadriceps in your straight leg and slowly raise it until it is about 30 cm away from the floor.
Hold it for 3 to 5 seconds. Slowly lower your leg to the floor. Repeat, switching feet.
Don't arch your back. Do not lift your leg high with a jerking motion.
One leg dip
You should feel this exercise in the front and back of the thigh, hip, and buttocks.
Place two chairs at either side to help with balance. Lift one leg slightly in front of you.
Put your weight on the other leg. Slowly lower a few centimeters, pushing your weight onto the heel of your supporting leg. Hold for 3 to 5 seconds.
Slowly return to your original position. Repeat and switch feet.
Notes: Sit as if there was a chair behind you.
Hamstring flexion exercise
You should feel this exercise in the back of your thigh.
Hold on to the back of the chair for balance. Put your weight on your supporting leg. Lift the other foot and lift the heel toward the buttocks.
Hold for 3 to 5 seconds. Slowly lower your leg.
Repeat, switching feet. Note: Keep your knees close together.
Knee stabilization chain exercises
You'll feel these exercises on all sides of your thigh, hip, and buttocks.
Hold the back of the chair for balance. Lift one leg slightly. Put your weight on your supporting leg.
Tighten your thigh muscles on your raised leg and slowly move it forward. Hold for 3 to 5 seconds. Go back slowly to start and repeat.
Turn your body 90 degrees to start the exercise again.
wall squat exercise
Keep your feet on the ground. Stand with your back against a wall, with your feet about shoulder-width apart.
Bend your knees and keep your back and pelvis against the wall. Continue this exercise for 5-10 seconds.
Notes: Don't bend too hard, if your knee feels tight or uncomfortable, change your position.
Calf raise exercise
Stand facing a chair, sofa or wall bars in gyms
Raise your heels as much as possible and then lower them.
Do this exercise in 3 sets of 10-15 times. When it becomes easier, try to raise one foot slightly off the ground, with the other still on the ground.
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