Knees in need? Stretching tips to keep ease joint pain

It’s important to keep your knees strong and healthy so that your mobility does not deteriorate. (Shutterstock)

It’s important to keep your knees strong and healthy so that your mobility does not deteriorate. As you grow older, the knees become one of the most vulnerable areas during high impact activity at the gym or playing sports. Over use, under use, mobility restrictions and muscular imbalances are some of the big issues than can factor in to knee pain.

So whether you suffer with knee pain or just wish to strengthen your knees, take these following measures and add some stretches and exercises to your daily routine.

Dynamic hamstring stretching

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Stand tall with your feet a hip’s width apart and arms resting freely at your sides.
Step 2: Step forward with one leg digging the heel into the ground and pointing the toes skyward.
Step 3: Keeping a flat back, reach out your hands and lower the upper body towards the ground.

You should feel a pleasant hamstring stretch and then return to start position

Perform 10 repetitions on each leg.

The lunge matrix – a 5 part move

Part One

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Stand tall with your feet a hip’s width apart and arms resting freely at your sides.
Step 2: Take a large step forward with your right foot, about 2–3 feet from your hip.
Step 3: Drop your hips toward the floor until your front knee forms a 90-degree angle.

Reverse back to starting position and perform a total of 10 repetitions alternating between your right and left foot.

Part Two

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Extend arms fully overhead.
Step 2: Take a large step forward with your right foot about 2–3 feet from your hip.
Step 3: Drop your hips toward the floor while simultaneously rotating your torso toward the right.

Reverse back to starting position and perform a total of 10 repetitions alternating between your right and left leg.

Part Three

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Take a large step to your right side about 2–3 feet from your left foot.
Step 2: Drop your hips toward the floor until the back of your leg is almost parallel to the floor.

Reverse back to starting position and perform a total of 10 repetitions alternating between your right and left leg.

Part Four

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Rest your arms at your side and lunge back and out to the right with your right leg.

Reverse back to starting position and perform a total of 10 repetitions alternating between your right and left leg.

Part Five

Vahdaneh Vahid

Vahdaneh Vahid

Step 1: Rest your arms at your side and take a large step back with your right foot about 2–3 feet from your left leg.
Step 2: Drop your hips toward floor until your front leg forms a 90-degree angle.

Reverse back to starting position and perform a total of 10 repetitions alternating between your right and left leg.

 

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Last Update: Wednesday, 20 May 2020 KSA 09:49 - GMT 06:49
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