3 Easy Exercises To Do At Home For Knee Arthritis
by Neal David WriterIt is true that exercise and arthritis can’t go
hand-in-hand because recommending rigorous workout sessions to someone who has
stiff and aching joints seem to be a piece of unjustified advice. But very few
know that there are quite a lot of extremely easy and gentle exercises which
can actually lessen joint pain. Let us find out such 3 low-impact knee workouts
that will certainly minimize the joint stress.
#1 Leg Raise – This is as simple as just lying on the floor on
your back. Yes, you read it right! Simply lie flat with your arms resting on
your both sides on the floor and with your toes pointing up. Take a deep breath
and then raise one of your legs at a height of six or seven inches. Hold it
there for 5 seconds, count from 1 to 5 and then lower your leg to the resting
position leisurely. Do the same thing with the other leg. Repeat this whole process
four times and help your quadriceps to strengthen.
#2 Hamstring
Stretch - Simply lie down either on
the floor or on the bed on your back and keep your both the legs bent with
knees facing upward. Lift one of our legs slowly by keeping the knee still bent
and try bringing it back close to the chest. Help yourself by supporting your
thighs by holding it with your hands. After you had set yourself firm in that
position, it’s time to stretch your straight leg upwards till you feel that
stretch properly. After holding in there
for at least 30 seconds come back to the resting position by bending your knees
slowly. This exercise is said to be good for the hamstring muscles that connect
the thighs to the knees.
#3 Half-
Squat- This one is good for muscle
intensification and the technique to do this is also very simple and not
tiresome. Just stand with your feet quite spaced out from each other and keep
your arms straight at the front. Keeping yourself affixed in that position try
bending your knees with your chest lifted and back straight. This half-sitting
position is a very easy-to-do exercise and without leaning forward you need to
hold onto that position for minimum 5 seconds. If you do not feel any kind of
pain while doing it then it’s a good sign and you can perform this practice
with 10 repetitions without any worry.
So, these 3 exercises are undoubtedly good for the
improvement of joint health of arthritis patients but there are many for whom
slightly bending the knees seem to be an impossible action. The intensity of
pain, stiffness, and sufferance are much more in their cases. So, the best
advice for them is to try out some low-impact exercises like jogging with a
slower pace by wearing sturdy shoes or walking in a water pool in its shallow
end. As per health experts, this kind of exercises is good for enhancing the
flexibility of the knees and strength of the muscles. So, the best tip here, in
the end, would be keep exercising regularly to soothe or pacify your joint
ache.
Neal David is
a health expert at Healthy Joints System
who takes a keen interest in the bone and joint health. He also suggests the
Arthritis patients to try the all-new triple formula Glucosamine Chondroitin MSM supplement, that has all the nutrients of all the three
essential vitamins Glucosamine, Chondroitin and Methylsulfonylmethane.
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Created on Jun 17th 2019 09:46. Viewed 505 times.