Includes 3 exercises that can be done on the floor, or a solid bed, or a sofa, and 2 exercises that can be done in a standing position.
exercise is usually used as a post-operative physiotherapy for knee replacement or knee surgery. Healthy people can also prevent exercises. Sit upright with your upper body, relax your back and lean against the wall, keep your knees inflexible, and move your legs flat on the ground. Then use the muscles around the kneecap to move up and down, contract first, then relax and drop, just like pulling the kneecap toward the hip.
posture of the second movement is the same as above. Put the leg on the ground tight, then lift a few inches off the ground, lower it again, and then relax. An action round lasts 4 seconds.
exercise uses foam rollers, or medicine balls. Place the roller under the knees, lower the hips, place the heels on the ground, protrude the knees, and use the muscles around the knee bones to contract and straighten out and maintain for a few seconds before lowering. Imagine tight muscle movements rather than random movements.
Make sure that your knees are straight and your toes are straight up, and hold down for a few seconds before relaxing and lowering.
The fourth movement is completed standing. Make sure that the hip, knee, and ankle joints of the leg that moves are in a straight line. The other leg kicked forward. One hand can support the wall to provide support. Keeping your hips horizontal does not allow any one leg to rise too high or sink.
The initial posture of the fifth movement is the same as above. Place the large elastic ball between the back and the wall, and stand with your feet away from the ball. Flex your knees 3 to 4 inches down, do one-leg squats, pause and support for three or four seconds, then return to an upright position. Transfer the weight to the heel and stand up by pushing the heel, using the gluteal muscles instead of applying pressure to the knee. Make sure that when looking down from above, you can see your toes all the way and your hips cannot move backwards, otherwise your knees will bend forward, causing unnecessary pressure.
Repeat these exercises for 15 to 20 times on both sides of the legs, or just practice the side that needs to be exercised. At the beginning of the exercise, you can only do one group and observe the body reaction. After one week, you can practice 3 groups of 15 to 20 times a day, which will eventually bring you a more stable and strong knee joint, so that you can climb stairs or relax more freely. The chair got up and down.