General Wellness
Nitisha Rajpal
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Shyft Yoga Trainer
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March 29, 2023
Knee Strengthening Exercises - Knees are hard-working shock absorbers. Strong muscles in front of your thigh (quads) and back of your thigh (hamstrings) help your knee joint absorb shock.
1. Static hamstrings- Lie down on your back with a rolled-up towel under the ankle of your leg. Bend the other leg at the knee. Use the muscles of your straight leg to push the back of your knee firmly towards the bed or the floor. Hold for a slow count of five. Repeat at least five times with each leg. 2. Static quadriceps-Sit on the floor or bed, with your legs stretched straight out in front of you. Put a rolled-up towel under one knee. Push down on the towel as if straightening your knee. Pull your toes & foot towards you, so that you feel your calf muscles stretch, & so that your heel lifts off the floor. Hold for 5 seconds, then relax for 5 seconds. Do this 5 times, then repeat with the other leg. 3.Knee extensions-Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards.Squeeze your right thigh muscles & hold this position for 15 seconds.Do this 5 times, then repeat the exercise with the other leg.
