The knees are very important joints of the body. They join the thigh bone, shinbone, and knee cap. Their function is to aid simple activities like walking, standing, and bending.
Stretching exercises are extremely good to strengthen this joint. They target the tendons and muscles surrounding them. Let us learn some joint-friendly stretches of the knees.
Knowing the effectiveness of knee stretches, let us see which ones are the best to perform. But remember, one must do light warming up exercises before starting them.
For example, light warm-up via walking or cycling increases the blood flow to the joint and makes them more pliable.
Joint friendly Knee Stretches
Since the knee is attached to several muscles, it’s important to do stretches that engage each group.
1. Straight Leg Raise
When your knees are not so good, start with this simple quadriceps stretch. Quadriceps are the muscles at the front of your thigh.
Method: Lie on your back. Bend one leg while putting the foot flat on the floor. Raise the other leg about half a meter while keeping it straight. Hold for ten seconds. Repeat ten times. Do the same with the other leg.
2. The Towel Press
This joint-friendly stretch powers the tendons surrounding the knee and makes them strong to hold the joint.
Method: Take a hand towel and roll it to make a soft cushion. Place it under one knee while sitting on the floor or the bed. Now flex your knee to press the towel down. Hold for 10 seconds. Do ten sets and repeat for the other leg as well?
3. Alternate Foot Stand
This exercise can be done anytime, anywhere! Whenever you have an idle 2 or 3 minutes, do the alternate foot stand to make your knees rock solid.
Method: While standing, place one hand on a chair or counter for light support. Now fold one leg a little so that you are standing on one foot. Hold for 20 seconds. Repeat for the other foot. Do 3 sets. If you can hold for more than 20 seconds, you may do up to 40.
4. Ham Stretch
Hamstrings are located in the leg above the knee and stretching them eases knee pain to a great extent. They can be done standing, lying, or even sitting on a chair
Method: Lie on your back keeping the legs straight. Now hold the bottom hem of your track pants and raise one leg about 1 to 2 feet. Hold for ten to twenty seconds. You should feel the stretch at the back of your thighs. Bring down. Do 3 sets and repeat with the other leg.
You can do it by sitting on a chair. Sit straight and straighten the left leg. Now place both your hands on the right knee and bend forward to touch your hands with your forehead. You will feel the stretch on the hamstrings. Hold. Do 3 sets and repeat with the right leg straightened.
5. Ham Curls
Very easy to do knee-friendly stretches that strengthen the knees.
Method: Lie on your stomach. Join your hands and put them under your face. Now bend one leg and try to touch your hips or come as close as you can, comfortably. Hold. Do three sets and repeat for both the legs.
Alternatively, do the ham curls while standing. Take the support of a chair. Lift and bend one leg back as much as you can. Hold. Do 3 sets on both legs.
The above are some of the easy-to-do joint-friendly stretchings and strengthening routines for the knees that everyone must do.
Those with knee arthritis can make the group of muscles around the knee strong enough to hold the joint and prevent pain and deterioration.