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Last Updated on January 7, 2021
o Lie flat on a mat. Lift both your legs and shoulders while making sure they don’t touch the ground all along the exercise. o Place your shoulder an inch above the ground and your legs for about six inches.
o Spread your legs apart as far as you can, and bring them closer while crossing one over the other. o Do not bend your knees and keep your arms on the mat.o You can start with 10 reps and then gradually increase the number up to 50.
#9 – Take a Dance Class
A dance class is the most fun way to make your knee joints stronger. All dance styles are beneficial for your aching knees, and you can later stick to the style which you find most comfortable.
The best part of a dance class is the initial dance moves, which are amazing warm-up exercises. Besides, you can get a full body workout during a dance routine.
#10 – Side-Lying Leg Lifts
o Lie on your side. Keep your legs straight together and support your head with your arm.o When lying on the left side, lift your right leg up, then bring it back and repeat. o Do the same with your left leg. You can wear some ankle weights for max benefits.
#11 – Inner Thigh Leg Lifts
o If you’re lying on your right side, keep your left leg straight and bend your right leg. o Now lift your right leg for about 6 inches, and bring it back. Do 10 to 15 repeats. o Do the same with your right leg.
Exercises to Avoid
As there are useful exercises, there are also very harmful ones that can worsen your knees condition. These are the exercises you should avoid to protect your knees from more damage 😮 Jumping, skiing, snowboarding or any high-impact activity.
o Basketball, soccer, rugby, tennis or any sport where there is a chance of twisting your knee.o Stair climbing exercises. If you have any doubts or problems, talk to your physiotherapist about modifying your exercises.
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