People unconsciously abuse their knees all of the time. It doesn’t matter whether you exercise in the gym, or walk everywhere, you abuse your knees and you’re not even aware of it! This happens more often to women rather than men, for various reasons.
The main reason why
are hormones: the female hormones like estrogen and such, attack the
ligaments around the knees and ankles. This is why the following
exercises are targeted towards women, but this doesn’t mean that men
shouldn’t add them to their exercise routine just the same.
1. Partial squats:
Or partial wall squats, since, in order to keep your balance, you might
have to lean against a wall. You begin with taking a shoulder-wide
stance, and then squat, slowly, bending at the knees but making sure
that your knees to go forward further than your toes.
2. Calf stretch:
Stand a little more than 50 cm away from the wall. Then, put your right
foot behind the left, putting your palms on the wall for support. Then,
bend forward with your left knee, while keeping your right knee still
and the heel of your right foot on the floor. You bend the left knee
until left knee is above your left foot and then hold this position for
about half a minute. After that, switch your legs, with your left foot
behind the right this time, and repeat the exercise.
3. Single-leg hamstring curl:
Use your right hand to support yourself onto a wall. And then, put your
weight on your right leg. Then, bend and your left knee, bringing your
lower leg behind you. After that, lower your foot. This exercise needs
to be done, or repeated about 20 times before you switch to the other
leg.
4. Side-lying hip lift and leg lift:
Lie down on your right side, keeping your feet and hips stacked. After
that, place your right forearm on the floor and use it to support your
body. Then, you raise your body off the ground at the hips, making a
side plank. Then, after you’ve lowered yourself down again, raise your
right leg. Do at least 20 repetitions of this exercise before you switch
sides.
5. Leg raises: Do some leg
raises by lying face up on the floor, with your right knee bent, while
your left leg is straight. Keep your arms still on the floor, palms
down. As you exhale, lift your left leg to your chest, while keeping
your stomach muscles tight and palms on the floor. After that, lower
your left leg back down and the switch your legs.
6. Step ups:
This easy exercise is done by stepping onto a low step with one foot,
and then bringing the other one. Then you step back down, one foot after
the other. Starting with the left one, do twenty repetitions, and then
start beginning with the right foot.
7. Temple pose:
You begin this exercise by standing with your feet apart at least four
feet wide. Your toes should be turned outwards by 45 degrees. Then,
bring your palms level to your chest, drop your shoulders and lift your
chest up. As you inhale, you start bending your knees until your thighs
are 90 degrees to your lower legs, or as parallel to the floor as you
can get them. Your knees shouldn’t come closer together, and you need to
keep them straight, as well as your back. Then, you draw your stomach
up, and go down with your tailbone. Hold this position for about 15
seconds, and do three repetitions.
8. Bridge:
Lie on your back, with your palms down and your knees bent up in the
air. Then, tighten your stomach muscles, and raise your body until it’s
parallel with the floor bellow you. Then, bend your left leg towards
your chest, and then straighten it out till you point forward with your
foot. Repeat and switch sides for about one minute.
9. Reclined butterfly:
In this exercise, you lie on your back again, and with your knees bent,
only the soles of your feet need to be lined up together, while your
knees are close to the floor on each side. With your palms by your
sides, keep your shoulders back and open your chest. Inhale through your
nose and then exhale. Continue this exercise until you feel relaxed.
10. Quadriceps set:
Sit on the floor, and extend your left leg out in front of you, putting
a towel made into a roll underneath it. Push down with your knee over
the towel as you tighten your thigh. Hold this position for at least
five seconds, and then release. Switch legs, and repeat. Each leg should do about ten reps of this exercise.
0 التعليقات :
Post a Comment