Effective exercises for the knees

When walking, squatting, climbing and descending onstairs, running or during sports, the main load falls on the knee joints. That is why exercises for the knees are so important in the daily life of each person. Of course, you can always go to the gym or hire a coach, but if you do not have enough money, you can do it yourself.

Strengthening the knee joint is simply necessaryfor athletes, as well as for pregnant women, since with a sharp set of weight on the knees, the additional load falls. On the other hand, regular exercises will help get rid of the lateral fatty cushions, which will make your legs more slender. Exercises for the knees are also needed in diseases of the joints, as well as after severe injuries or prolonged immobilization of the limbs.

So, before the start of training, you needwarm up and stretch the ligaments. For this, lie on the floor and stretch your legs. On inhaling, pull the sock away from you, and on exhalation, raise the feet and pull the socks on yourself. In doing so, you should feel the stretch under the knee.

Exercises for the knee joint with arthrosis and other diseases:

• Sit on a high chair so that the socks barely reach the floor. Now start swinging your left foot, lifting and lowering it. As soon as you feel tension in the joint, change your leg.
• Now you need to lie on a hard surface,straightened legs. Raise your right leg above the floor so that the angle is about 30 degrees, and stay in this position for 4 - 5 seconds. Slowly lower and repeat the exercise for the left leg. Knees try not to bend.
• Stay in the same starting position, butlift both feet above the floor. Do them circular movements that resemble a bike ride. Start with a few turns, gradually increasing their number.
• Now lie down face down. Bend the left leg, trying to touch the heel to the buttocks. Now repeat with the other foot.
• You need to sit on the floor and straighten your legs beforeby yourself. Now grip your fingers and gently pull the body forward so that you put your chest on your feet or touch your knee with your nose. At the same time, you will feel a slight soreness in the knee joints.

Exercises for the knees - remove the fat deposits and return the mobility:

• To begin, stand near the wall and rest against ithands. Climb your fingers and tear your left foot off the floor. Go down and climb on your toes, standing on one leg. Repeat 15 times and change your leg. During this exercise, you will not only strain the knee joint, but also the Achilles joint - you can feel a burning sensation.
• Now spread your legs more than shoulder width apart. Put your hands on your hips. Perform 10 to 15 sit-ups. Try to lower the body as low as possible - so that the buttocks are below the level of the knees. At first it will be difficult.
• Stand straight, leveling your shoulders and your hands onwaist. The right leg is taken slightly to the side and put on the toe. Start crouching. In this case, the main weight of your body is on the left leg, and the right one is used only to maintain balance. Perform 15 to 20 sit-ups, then change your legs.
• Lie down on the floor. Alternately raise the even legs so that a right angle is formed between them and the stomach - first left, then right. Lower them to the floor in the same order. Do 20-30 repetitions.
• Stand on all fours, put your hands on the floor. Raise your left, knee-bent leg to the side. Repeat for 20 repetitions for each leg.

Remember that if you want to achieve a visibleeffect, then exercises for the knees should be conducted regularly - at least 3-4 times a week. For great results, combine exercises with proper nutrition and caring procedures. By the way, cycling, swimming and running also significantly strengthen the knee joints. If these exercises you intend to use as a physical therapy, first consult a doctor.