5 EXERCISES FOR KNEE PAIN

Knee pain is one of the most common problems which one faces. The knees actually bear almost total weight of our body throughout our lifetime. Hence it becomes weaker by the day. Special care is essential for this joint. Here are some very easy exercises which would keep the knees healthy and prevent pain. 

Straight Leg Raise

Straight Leg Raise -  Lie on the floor. Keep hands straight parallel to the body on the floor. Bend left knee. Lift the right leg straight, toes pointed. Pause. Lower the right leg to the ground, repeat the process with the left leg. Make a set of 10 repetitions for each leg. Do 3 sets at least.

Pillow Squeeze

Pillow Squeeze - Lie down on the floor. Fold knees, feet on the floor. Place a pillow between the knees. Squeeze the knees together, pressing the pillow. Hold for 5-10 seconds. Make each set of 10 repetitions, and do at least 3 sets.

Heel Raise

Heel Raise - Stand straight. Take support by holding a chair or the wall. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3-5 seconds. Lower the heels slowly. Do 3 sets of 8-10 repetitions.

Leg Lifts

Leg lifts - Lie on your right side. Use right hand to support the head and left hand to balance. Keeping the top leg straight, lift it up slowly as far as you are comfortable. Hold for 5 secs and lower. Do 10 repetitions. And then switch side. Repeat the whole process for 4 sets ( 2 sets for each leg).

Stand Up and Sit Down

Stand Up and Sit Down - Take a chair. Keep a cushion or a pillow on it. Sit on it with feet flat. Stand up slowly, hold for a few seconds, and slowly sit down again. Repeat for about 5 to 10 times.