Problems with the knee joint? Do these 6 exercises regularly for healthier knees

The knee joint is a problem-prone part, because most of the weight of the body is borne by the knee joint, and the frequency of the knee joint movement is very high, which is extremely prone to serious wear and tear, leading to the occurrence of arthritis. After a knee problem occurs, in addition to actively cooperating with the doctor for treatment, it is also necessary to do some small movements that are beneficial to recovery. The two-pronged approach can relieve the problem of the knee joint faster.

What exercises can you do regularly to make your knees healthier?

  1. Hook foot lift

This action can be done while sitting on a stool or sitting on a bed. After maintaining the correct sitting posture, lift your leg and hook your toes hard. At this time, you can feel the thigh muscles are relatively tense. After 5 seconds, lower your leg, relax for 2 seconds, and then switch to the other leg and repeat. Generally, you need to practice 50 times a day. ~60 times.

  1. Knee and leg extension in sitting position

This action also needs to be done by sitting on a chair, with the knee joint at 90 degrees, then lift one knee joint and force it close to the body, then straighten the leg, hold it for about three seconds, and then put it down and switch to the other leg. Generally, you need to practice 20 to 30 times a day. This action is relatively difficult, so you can practice this action for a while and then try this action.

  1. Double-knee bottle lift

To do this, you need two tools, one is a chair and the other is a drink bottle. Sit on the chair naturally and keep your lower back straight, then put the bottle between your knees, clamp your legs, and then gently pad your heels. At this time, the thigh muscles will continue to exert force for 40 After a few seconds, put it down slowly and rest for a while, and then repeat it, usually 10 times in a row.

4, stretched legs

When doing this action, you need to lie on your back on the bed or sit on the bed. First, straighten your legs and lay them flat on the bed, then place a towel under your knees for support, and then straighten your legs to contract the muscles. , but also to maintain a downward pressure on the knee. Each stretch of the leg lasts about 5 seconds, and then relax, generally 50 to 100 times per hour.

  1. Leg swing

This action does not require any equipment, just stand naturally on the floor. Use one hand to support the wall, then use one leg to support the body, and the other leg should swing back and forth, sitting on both sides, and the swing should be carried out slowly from small to large. Because the purpose of this action is to exercise the strength of the quadriceps and buttocks, so the amplitude of the leg swing should not be too large, and it is enough to practice for 1 to 2 minutes each time.

  1. Squat against the wall

When doing this action, keep your upper body upright and your head up, with your feet naturally apart, shoulder-width apart, with your toes facing forward, then stand against the wall with your heels about a foot-long distance from the wall, and then slowly descend. Squat until your thighs and calves are at a 90-degree angle.

Tips

Although the above exercises can have good results, not all people are suitable for these exercises. For example, these exercises are not recommended for acute knee pain, otherwise the symptoms of pain will become more severe. Obviously, it is recommended to seek medical advice and to carry out symptomatic anti-inflammatory and analgesic treatment. In addition, no matter what kind of exercise you use to exercise, you must do it in a gradual manner, and stop immediately if you experience discomfort, such as pain, during the exercise.

When is the best time to exercise?

It’s a debate that seems to never be resolved: When is the best time to exercise? Are you more likely to experience the benefits and fun of exercising in the morning, afternoon, or after the sun goes down?

The related research results did not draw definite conclusions. However, many studies have found that exercising in the morning is more effective. One of the studies looked at people who exercised early in the morning and in the afternoon, and found that people who exercised in the morning had lower blood pressure throughout the day and they slept better.

Still, other studies have shown that people exercise more in the early evening. The study found that participants were at their best in grip strength, vertical jumping, and even reaction time between 4 p.m. and 8 p.m. compared to other times of the day.

For each individual, the answer is simple: the best time to exercise is any time you can. Whether you prefer exercising in the morning or evening, you can experience the good feeling of exercising, and both time periods are backed by scientific evidence. The key is to choose the time period that works best for you.

First, let’s look at the benefits of exercising in the morning, which are backed up by the conclusions of many exercise scientists. There are definitely benefits to exercising in the morning. Morning exercisers tend to be more likely to stick with it in the long run. When exercising during this time, daily life is usually less hindered.

Starting with healthy lifestyle choices can also have a snowball effect throughout the day. I’m too busy at home to go to the gym early in the morning, what should I do? Set your alarm 10 to 15 minutes in advance, then do some simple stretches or bodyweight exercises by your bedside.

If weight loss or weight management is part of your fitness goals, you should also consider completing your workout in the morning. A study from Tehran Medical University in Iran showed that morning exercise (specifically moderate to vigorous-intensity aerobic exercise) was more effective than evening training in controlling appetite, caloric intake and weight loss.

Compared with overweight women who exercised in the afternoon, overweight women who exercised in the morning felt fuller and had better control of their appetite. Exercising in the morning was also associated with greater weight loss.

The study showed that those who exercised after waking up lost more weight than those who did the same amount of exercise later in the day. Even if weight loss isn’t part of your fitness goals, exercising in the morning has other benefits that are worth setting an alarm ahead of time.

On average, women who exercised in the morning exercised 20 minutes more throughout the day than women who exercised in the evening. So how do these benefits stack up against scientifically supported benefits of exercising in the afternoon or evening?

First, you can use the benefits of working out in the afternoon or evening to promote better rest. While the effect of sleep on exercise has been debated, some studies suggest that exercise can actually improve sleep.

High-intensity exercise in the evening did not disrupt the sleep of endurance runners, but improved their sleep quality, according to research from Liverpool John Moores University in the UK.

If you’re concerned that exercise might make you over-excited rather than relaxed, research from the University of Jyväskylä in Finland shows that strenuous exercise actually has no effect on sleep quality.

Other factors that may make people prefer to exercise in the evening include: better athletic performance. A study by biological scientists at the University of Birmingham in the United Kingdom shows that competitive athletes perform better in the evening.

For some athletes, peak exercise levels are not reached until 11 hours after they wake up. The benefits of exercising in the evening are also reflected in other ways. Research results from The Ohio State University show that combined strength and endurance training at night can lead to an increase in muscle weight.

However, it’s important to point out that the participants only saw these results when they trained for more than 12 weeks, which means that consistent exercise is key. No matter what time you choose to exercise, as long as you stick to it, you will have real rewards.

Energize your body with this yoga sequence to keep you energized throughout the day

Today, sharing a yoga sequence with you, spice up your yoga routine and energize your body with these fresh yoga poses.

sit-forward bend

Sit long on the mat, hook your toes back, inhale, lift your hands up over your head, exhale, move your body forward and down, with your abdomen and chest close to your legs, hold the soles of your feet or place your hands on the back of your feet .

Head to Knee Forward Bend Twist

Sitting in cane pose, bend the right knee, close the heel of the right foot to the perineum, open the left leg outward, raise both hands to the side, twist the body slightly towards the left leg, inhale, extend the spine, exhale, bend sideways, left hand Grab your left foot (or put it on your right thigh), with your right hand up and your upper arm close to your ear. If you can, grab your left foot with your right hand as well, turn your head up, look up through the inside of your upper arm, and turn your chest up.

half dove

From Downward Dog, land your right calf forward, parallel to the front of the mat, and hook your foot back. In order to stabilize the left hip forward, the left foot hooks back on the ground, the heel is up, and the left thigh is internally rotated. Put your hands on the floor next to your knees and feet, lift your chest up, and bend your back slightly

side panel

For plank preparation, open the whole body upwards to the right, the left leg is directly above the right leg, the legs are together, the whole body is in a plane, the hips are away from the ground, the left hand is straight up, the five fingers are open, and the fingertips point to the ceiling.

bow

Lie prone on the mat, bend your knees, rotate your arms backwards, grab the instep/ankle with both hands from the outside of the instep, and use the strength of the calf to move backwards and upwards to drive the entire chest back and upwards, forming a “bow” shape.

Magic chair

Standing in Mountain Pose, inhale, straighten your arms up, palms facing each other. Exhale, bend your knees, and squat down until your thighs are parallel to the ground, keeping your back straight, your chest as flat as possible, and your feet firmly on the ground. Hold for 3-5 sets of breaths.

side crow

Squat on the mat, place your toes on the ground, place your hands slightly wider than your shoulders, put your hands on the right side of your body, separate your five fingers, press your right knee and right thigh against each other, move your body’s center of gravity forward, touch your toes on the ground, tighten your core, and lift your right foot Leaving the mat, the center of gravity of the body shifts forward again, lift the left foot off the mat, bring the legs and feet together, continue to tighten the core, keep the body stable, and look forward.

Twisted Half Moon Pose

Begin in Warrior 2 pose, twist the spine to the right, insert the right hand on the waist, place the left hand on the front of the calf, exhale, step forward with the left foot, place the left hand in front of the right foot, the arm is perpendicular to the ground, and the left leg slowly stretches upwards Straight, lower leg straight, upper arm extended, spine extended, and ribcage open.

double angle

Stand in Mountain Pose, with feet separated by more than one leg, inhale, raise your head, keep your chest high, use your groin as a break point, keep your back concave, move your body forward and down, parallel to the ground, put your hands on the ground in turn, exhale, The body continues to move forward and downward, bend the elbows, the top of the head touches the ground, the weight of the body is placed on the legs, the feet, hands and head are in a straight line, and the elbows are tucked in.

side angle binding

To prepare in Side Angle Pose, pass your right hand under your right thigh, clasp behind your left hand, stare upwards, and hold for a few breaths.

shoulder stand

Lie on your back with your legs straight and close together, inhale, lift your legs up, lift your back off the ground, then slowly extend your legs overhead, your feet touching the ground. Put your hands on your waist, exhale, lift your legs off the ground, slowly lift up to straighten your legs, keep your back, hips, and legs perpendicular to the ground, and support your shoulders, head, upper arms, and elbows on the ground , close the chin against the collarbone, hold for a few seconds, and exhale to restore.

fish style

Lie on your back, put your hands under your hips, inhale, extend your spine, exhale, lift your chest up, open your shoulders back and out, and let the top of your head fall to the floor.