Exercises for knee joints

The most common disease that causes people to think about the health of their knees is gonarthrosis of the knee joints. It is at such moments, in a state of panic, that a choice is made-to be cured with exercises for the knee joints, or to lower your hands, restrict movement, and get painkillers.

Of course, the correct choice of suitable exercises for strengthening the knee joint is obvious. We want to acquaint you with some rules that must be taken into account when it comes to already aching joints.

1. The complex of exercises for the knee joint should be performed daily for 40-50 minutes. In this case, it is best to break it into 15-minute intervals to give joints a rest.
2. Begin training with slow movements, very smoothly increasing the amplitude.
3. Focus your attention on the patient's joint - imagine how, thanks to physical exercises for the knee joint, blood flows into it, tissues are regenerated, and pain passes.
4. With severe pain, doctors recommend performing exercises in the water. But for this you need to enroll in a course of therapeutic aqua-gymnastics.

Exercises are beneficial for the ligaments and cartilages of the knee joint, because moving, we strengthen the nearby muscles and remove the load from the joint itself.

Exercises

1. We lay down on the back, raise our hands upwards, stretch our arms up above our heads, our socks down. Stretch your back, inhale, on exhalation your socks on yourself and your heels, alternately dragging down - right, then left. Breathe, on exhalation socks downwards - we are stretched forward. Then repeat the stretching with the heels.
2. Hands along the body, raise your right foot, stretch your sock upwards - inhale, heel - exhale. We perform the exercise bike with the right foot. We lift the left leg and repeat stretching and bicycle.
3. We lift both feet together, alternately perform the bike with the right and left foot.
4. Feet together, feet together, knees stretch out to the sides. We perform the exercise "butterfly" in dynamics - knees together, then lower them to the floor, gently and neatly.
5. We keep the position of the "butterfly", tear off the head from the floor, look at the socks. We do several head lifts and shovels. Then gently tear off the coccyx, waist, chest area from the floor. The pelvis stretches upward, the hands remain on the floor. Buttocks tighten, then gently down on the rug.
6. Hands grasp the right knee - we press it to the chest. We round the back, we reach the forehead with the forehead, then repeat to the left leg. We press two legs to the chest simultaneously, we reach for them head. We go down.
7. IP is the same. The right leg is torn off the floor, the foot is placed on the left knee, the right knee is turned to the side, outward, pulling, then we relax and turn inside. We fix the knee in stretching, tear off the left leg from the floor, lift it up and pull the legs towards us. In the lifting we tear off the pelvis.
8. We lower our legs to the floor, put them wider than the shoulders, alternately lower the right knee to the carpet, then left. The shoulders do not come off the carpet, the lower back is pressed to the floor.
9. Execute exercise 7 on the left foot, then repeat exercise 8.