Knee Strengthening Exercises
“The knee joints are 70% supported and fed by the medial edge of the quadriceps femoris (blob). In old age, when age-related changes occur, strong muscles that support the knee are the key to healthy knee joints. It is also necessary to remember about strengthening the ligamentous apparatus. In our practice, to pump the muscles in this area and get rid of pain in the knees, we use static exercises and resistance exercises in flexion / extension of the legs.
Half squat against the wall
A simple static physical therapy exercise that aims to strengthen the quadriceps, buttocks, calf muscles and static impact on the knee joints.
Technique:
1. Lean your entire back against the wall.
2. Place your feet at a distance of two feet from the wall, slightly wider than your shoulders, with your toes slightly turned outward.
3. Slightly bend your knees. Keep your hands on your waist or in front of you.
4. Slowly begin to bend your knees and lower yourself until your thighs are parallel to the floor.
5. After you are in the semi-squat position, gently rise up on your toes.
Stay in this position for 20-30 seconds. Complete three sets of the exercise.
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