Struggling With Knee Pain? 4 Knee Exercise To Relief Knee Pain Issue In 2023

Performing the exercises
1. Bridging with Pillow
  • Lie down on your back, knee bent, and toes facing forward.
  • Put a pillow between your knees.
  • Brace your core and raise your hips, forming a straight line from your shoulder to your knees.
  • Now, lower back down to return to your starting position.
  • Complete at least 15 reps.
2. Double Leg Kick
  • Lie flat on the mat on your belly and keep your legs together.
  • Turn your right cheek onto the mat. Place hands clasped and high up on back, widen your elbows dropping towards the mat.
  • Lift the legs together and kick the heels towards your hips three times.
  • Now, extend both the legs together and extend your hands towards your feet while you lift your upper body high off the mat.
  • Lower down your torso and place your cheek on the mat. Repeat.
  • Complete 10 reps.
3. Modified Clams
  • Lay on your right side and bend the knees together at 90 degrees.
  • With your head resting on your right arm, join your heels together and lift your left leg as far as you can to open the knees without rotating your hips.
  • Hold the position and slowly lower your knees.
  • Now, switch the side and complete 20 reps on each side.
Don’t ignore knee pain instead do these exercises to strengthen them. 
4. Leg Extension
  • Sit on a chair and place your feet on the floor hip-width apart.
  • Straighten your back and extend your right knee to lift the right leg until it’s parallel with the floor.
  • Now, bring down your leg and repeat the movement with your left leg.
  • Complete 5-10 reps on each side.

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