Decrease Knee Pain RSS

Decrease Knee Pain, Step-Ups -

Starting Position Stand in front of a step, bench or stair with back, legs and arms straight, feet hip-distance apart, and weights in each hand (palms facing the body). Action EXHALE: With right leg, step onto the center of the bench and straighten your right leg at the top. Opposite leg should remain behind you for counter balance. INHALE: Slowly bend right knee and step back down with left and then right foot to complete one rep. Complete all reps on one leg before switching sides. Special Instructions Start with a shorter step height until you master the exercise. Muscles...

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Decrease Knee Pain, Lying Hamstring Curls with Ball -

Starting Position Lie on your stomach, squeezing a ball between your legs beneath your lknees. Place arms and hands under your head. Action EXHALE: Keep feet flexed and ball squeezed tightly. Curl your heels in towards your butt as far as possible.  INHALE: Slowly lower to start without resting on the ground between reps.  Special Instructions None. Muscles Worked: Hamstrings, Inner thigh Note – This information has been taken from different internet sources.

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Decrease Knee Pain, Lying Abduction -

Starting Position Lie on left side, legs straight, knees together, resting head on right hand or extended arm. Place right hand flat on the ground in front of you for balance. Action EXHALE: Squeeze the right thigh to raise right leg until it forms a 45 degree angle with the ground. Hold for 2 seconds. INHALE: Return to start. Complete reps and switch sides. Special Instructions Keep foot flexed through entire movement, toes facing forward (not up). Muscles Worked: Outer thigh, Hips Note – This information has been taken from different internet sources.  

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Decrease Knee Pain, Seated Leg Extensions -

Starting Position Begin seated in a chair, feet flat infront of you, palms grasping chair edge at sides or front. Action EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown). INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch. Special Instructions Perform exercise very slowly and with control. Concentrate on flexing the leg muscles. Muscles...

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