Effective exercises to relieve knee pain
The knee is the largest joint of the body. Extremely complex and one of the keys to mobility. If someone has knee pains, yoga can help reduce pain and stiffness, improve mobility and strengthen leg muscles.
THE yoga Low -load activity that puts minimal pressure on your knees. You can strengthen your muscles and promote flexibility without greater strain than you would require, for example, aerobics or running.
A clinical research that investigated the effects of yoga therapy in people with knee arthritis has improved in the ability to stand up from a sitting position, flexibility and strength, writes Medical News Today.
Dr. Hansaji Yogendra, director of the Yoga Institute, posted several videos on YouTube about knee pain and yoga. Below are the exercises recommended to strengthen the leg muscles and to relieve the stress on the knee.
1. Yashtikanaa
Lie on the back, close your fist, stretch your thumb, lift both arms.
Inhale, lower your arm next to your head, hold your air back and stay in this stretched position for 5-6 seconds.
Inhale and return to the starting position.
2. Talasana
Stand straight, in a small terpes.
Raise your right arm forward and then up to the ceiling.
Hold your breath for 5 seconds while holding this position.
Repeat with the other arm.
3. Shavasana
Lie on the back, slightly separated the legs.
Put your arm next to your body, but don’t touch it. Turn your palms upward.
Breathe deeply for at least 5 minutes.
When you are ready to step out of the pose, put your arm over your head and stretch your body.
Turn to the side, pull your knees up to your chest and relax for a few seconds.
4. Screw version
Lie on your back, legs stretched out, your arms next to your body.
Raise one leg, stretch it to the side through your body at an angle of 90 degrees relative to the body.
Meanwhile, touch the opposite side hand and follow the movement.
Carefully turn your head to the other side, creating a slight body screw. Try to keep both shoulders on the ground.
5. Hasta Padangushthasana
In the case of knee pain dr. Yogendra suggests that this pose is done lying down rather than standing up in the original version. This avoids pressure on the knees due to the position.
Lie on your back, legs stretched out, your arms next to your body.
Inhale and lift one leg as high as comfortable. At the same time, raise your arm on the same side at right angles to the body. The arm and leg should be parallel to each other.
Hold the breath and hold the leg and lever raised for 5-10 seconds.
Inhale and slowly lower the foot to the floor and the lever back to the side.
Repeat with the other leg.
