Knees are very important in walking, running and all our other daily activities. They are the core of our everyday movements, but once you injure your knees it can cause a lot of difficulties.
In order to avoid knee pain or treat knee pain it is important to follow these exercises which don’t require any equipment.
SLIDE ON THE WALL
Put your back flat to the wall and stand tall. Slowly start bending your knees and slide down the wall with your back pushed against the wall, and return to the starting position. While doing this exercise you should raise your hand above head. It is important that while exercising your feet is parallel and repeat this exercise 5-10 times.
For this exercises you need a bench, stairs or anything that you can step upward but not too high. You should step on the bench, place your foot on it and straighten your knee. Repeat this step with your other leg.
Once you are seated on a chair you should raise your leg in air and straighten it. Keep your leg for 60 seconds in the air. Afterwards, bend your leg halfway to the floor and hold it for 30 seconds before you return to initial position. Repeat this exercise with both of your legs for 5 times.
You need to lie down and straighten one leg, whereas the other one should be bending halfway. Raise your straight leg about 30 degrees from ground and tighten your thigh. Hold this position for 7 seconds. Repeat this exercise with both legs 5 times.
Lie down on your stomach with both straight legs. You start to pull one leg backwards and hold your leg in this position for 1 minute. Repeat the same with your other leg. Do 3 repeats.