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5 Moves to Help Stabilize Your Knee


Moves to Help Stabilize Your Knee

Suffering from knee pain can be one of the most frustrating experiences ever, as it restricts you from being able to live life to the fullest, whether that means going on walks, playing with your kids or even just getting around easily during your day-to-day routine. While there are many possible reasons why you might be suffering from knee pain, chances are good that strengthening and stabilizing your knee will help you see significant improvements in how you feel and how freely you move around. Check out these five exercises to improve your knee stability below!

Moves to Strengthen Glutes and Hips

This area is critical in supporting and stabilizing your knee. If your glutes are weak, your hips are loose, or you’re suffering from hip bursitis, you’ll want to work on strengthening and stretching these muscles. There are several moves that will help with different problems—and together they make a good workout routine for someone with knee issues. For a great butt-kicking routine and some stretches (if you have time), check out . You can also try , , or . Or if you have extra time, consider doing all three!

Move #1: Wall Squats

Stand with your back against a wall and feet about six inches from it. Place your palms flat on the wall at chest level. Keep your elbows bent 90 degrees. Bending at your knees, slide down until you can place your palms flat on floor. Slowly straighten up, allowing arms to follow, until you return to starting position. Be sure not to let knees extend past toes as you squat.

Move #2: Straight Leg Raises

Start on your back with both legs straight. Lift one leg up and lift it about six inches off of your mat. Keeping both shoulders pressed into the mat, raise your hips off of your mat as high as you can, hold for five seconds, then lower. Complete 3 sets of 15 reps on each side (30 total) two or three times a week.

Move #3: 1-Leg Bridges

Lie on your back, with your knees bent and feet flat on floor. Lift one foot off of ground, keeping it as straight as possible. Lift your hips up and hold for two seconds, then slowly lower them back down to starting position. Complete 12 repetitions with each leg. Works glutes, hamstrings and abdominal muscles! Strengthens knee by resisting knee hyperextension that occurs when kneeling or squatting for prolonged periods of time such as working in gardens or on all fours cleaning floors.

Move #4: Donkey Kicks

On all fours, tilt your body up onto just your forearms and knees. Lift your right leg off of the ground and kick it up toward your head; hold for 3-5 seconds, then lower back down and repeat with left leg. Continue alternating until you've done 10 reps on each side. To make it easier, drop to just one knee instead of both. Donkey kicks target every muscle in your thighs as well as strengthen hip adductors (muscles that move legs closer together) like glutes, hips and inner thighs – something important when recovering from knee injury or surgery!

Move #5: Hamstring stretch

This will help stretch out your hamstrings, which attach at both your knee and hip. When these muscles are tight, they can pull on both joints in a way that can affect proper knee alignment. A good general rule of thumb is that when your knees feel off-kilter or unstable, you’ll also likely feel some tightness in your hamstrings (either lower down on your thighs or up high just below where they attach to your glutes). To do: While sitting, place one leg out straight in front of you. Bend your other leg and bring it across until it’s touching your extended leg (the upper part of each should touch). Then bend forward from the hips as far as possible without pain so that you are creating an arch with your body.

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Also Read: Benefits of Yoga Poses for Beginners

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Avyaan Malhotra

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