Rehabilitation doctor Vladimir Bondarenko recommends these four exercises to those who are worried about knee pain.
Publika.az reports that he told “Life” about it.
According to the expert, all exercises should be performed sitting on a chair. “It is very important that it is rigid and absolutely stable. Ideally, you can look at yourself in the mirror during the exercise, control your posture and movements,” said the doctor.
In the first exercise, Bondarenko recommends raising the right leg. “The angle at the knee joint should be 90 degrees. Then pull the sock towards you, lower it to the floor, place it on the floor and on the heel,” he added.
In the second exercise, you should put the toe of your left foot on your right foot so that it does not slip. “Then begin to lift your right foot with your toes under the weight of your left foot. Keep your fingers straight, don’t lift them up. The pace is slow, take your time. Repeat 20 times on each leg,” said the doctor.
At the beginning of the third exercise, you should put your palm on your knee and bend your shoulder slightly up. “As in the first exercise, pull your hips up slightly. Your weight should be felt on the chair you are sitting on. Now start straightening your knee joint as smoothly as possible. Then pull your toe towards you and draw your leg back. Straighten your leg again and pull your toes. Put your foot down,” said Bondarenko.
The fourth exercise is called “ostrich steps”. This should be done standing, but also with bent knee joints. “Stand up, pull your pelvis back, and bend your knees slightly to create a half-squat position. Place your hands on your hips and then rise onto your toes. Now start stomping in place with your feet slightly raised. You can walk around the room or near the house,” said Bondarenko.
And there will be no trace of pain in your knees.
Adam
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