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Knee-Strengthening Exercises

Every one of us, at least once in our life, has faced problems with joints -- not to mention the usual crimp which occurs during physical activities or climbing stairs. Specialists propose different versions of what causes these problems, from genetics to insufficient warming-up. While many of them forbid any exercises for the injured joint, others recommend physical activities and yet other specialists cannot say anything reasonable. Nevertheless, all of them agree that it is easier to prevent joint problems than it is to cure them. So before doing any exercises which put additional strain on the joints, it is better to strengthen them.

 

How can we strengthen the joints? Without going deep into anatomical and physiologic details (leave this for the specialists) we can say that the healthy condition of joints depends on the condition of muscles and cords surrounding it. But if we train muscles by doing various exercises, how can we strengthen cords? The cords surrounding the joint will get stronger if we do exercises slower than normal or, even better, is if we stop for a few seconds in the initial and final positions of the exercise.

 

Today we will learn the exercises which help to strengthen joints and cords. You will need a ball and a wall. Stand in a position where the ball is located between you and the wall, and place your feet shoulder-width apart. Assume the initial position with your arms along your sides. While inhaling, go down until you create a straight angle in the knee joint and keep this position for a few seconds before exhaling and rising up. Try to keep the knees and the heels steady, keep all the muscles of the body flexed, and maintain your balance. Do 2-3 sets of 15-20 repetitions. If you cannot do 15-20 repetitions, or if your knees ache, try doing fewer repeats and gradually increase the amount you do. If you want to make the exercise harder, hold any kind of weight in your hands.

 

This exercise not only strengthens the muscles and cords surrounding the knee joint, but it also strengthens the muscles which aid in posture.

 

 

Initial position

 

 

 

 

Final position

 

 

 

Wrong position

 

 





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