Knee Pain - 10 best home exercises for knee pain !! Phase 1 скачать в хорошем качестве

Knee Pain - 10 best home exercises for knee pain !! Phase 1

Phase 1 focuses on PAIN relief ! These exercises help to decrease muscle tightness , to lubricate the joints and to improve blood circulation to the joint by activating muscles around the knee joint. Exercises for Knee pain - Knee Pain - Apply Ice pack for 10 minutes Before and 10 minutes After the physical therapy session, Total minutes - 20 to 30 minutes. PHASE 1 If any of these exercises make your pain worse STOP and move onto the next one. If the pain is persistent STOP and consult a medical professional. 1. Static Quadriceps - Perform this exercise for 2 sets of 10 times with 3 to 5 seconds hold. 2. Ankle toe movement - 2 sets of 10 repetitions with 3 to 5 seconds hold 3. Static hamstrings - 2 sets of 10 repetitions with 3 to 5 seconds hold. 4. Short Arc Quadriceps - 2 sets of 10 repetitions with 3 to 5 seconds hold on extension. Slow and controlled movement while lowering the leg. 5. Heel slides - 2 sets of 10 repetitions with 3 to 5 seconds hold. 6. Straight leg raise - 2 sets of 10 repetitions with controlled slow movement up and down without dropping your leg down 7. Hip Knee flexion - 2 sets of 10 repetitions. 8 - Hip abduction in supine lying - 2 sets of 10 reps. Slow and controlled movement. 9. Long arc quadriceps - 2 sets of 10 repetitions with 3 to5 seconds hold. Know sudden movement and control your leg while lowering it down. 10. Hamstring stretches - 3 repetitions with 30 seconds hold. Raise your leg straight up and when you start feeling a stretch hold the leg in that position for 30 seconds. You can use a stretch band or a towel.