Knee Exercises PDF

Knee Exercises PDF Download

Knee Exercises PDF Download for free using the direct download link given at the bottom of this article.

Knee Exercises PDF Details
Knee Exercises
PDF Name Knee Exercises PDF
No. of Pages 10
PDF Size 2.37 MB
Language English
Download LinkAvailable ✔

Knee Exercises

Hey folks, here we are providing Knee Exercises PDF to all of you. Knee Exercises are effective exercises that will not only strengthen your knee but also have a tremendous impact on the particular point on Knee. If you are facing any kind of Knee related problem including Knee pain and Knee jamming.

You can follow these Knee Exercises to improve the health of your Knee. There are many people who are facing these problems that are also impacting their day-to-day life. This exercise may prove very useful and life-changing to you because it is very important and effective.

Knee Exercises PDF – How to Start?

Your doctor or physical therapist will tell you which exercises are right for you.

Sr.No. Tips Description
1. Start slowly Building muscle strength takes time. As you get stronger, gradually increase the number of exercise repetitions or add weight to an exercise.
2. Do not ignore pain You should not feel serious pain during an exercise. You might feel discomfort because you are challenging your muscles, but not pain. If an exercise hurts, stop the exercise.
3. Do not overdo it You should not feel serious pain after exercise. It is typical to feel stiff or a bit sore the day after you exercise. If you feel so sore that it is difficult to move, then you have overdone your exercise. Rest is the best thing for your sore muscles.
4. Ask questions Talk to your doctor or therapist if you have any pain or are unsure of how many exercises to do, or how often to do them.

1. Heel and calf stretch

To do this stretch:

  • Stand facing a wall.
  • Place your hands on the wall and move one foot back as far as you can comfortably. Toes on both feet should be facing forward, heels flat, with a slight bend in your knees.
  • Lean into the stretch and hold for 30 seconds. You should feel the stretch in your back leg.
  • Change legs and repeat.
  • Do this stretch twice for both legs.

2. Quadriceps stretch

To do this stretch:

  • Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart.
  • Bend one knee so your foot goes up toward your glutes.
  • Grab your ankle and gently pull it toward your glutes as far as you can comfortably.
  • Hold for 30 seconds.
  • Return to the starting position and change legs.
  • Repeat 2 times on each side.

3. Hamstring stretch

To do this stretch:

  • For this stretch, you can use a mat to add cushioning under your back.
  • Lie down on the floor or mat and straighten both legs. Or, if it’s more comfortable, you can bend both knees with your feet flat on the floor.
  • Lift one leg off the floor.
  • Place your hands behind your thigh, but below the knee, and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful.
  • Hold for 30 seconds.
  • Lower and change legs.
  • Repeat 2 times on each side.
4. Half squat

To do this exercise:

  • Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or out in front of you for balance.
  • Looking straight ahead, slowly squat down about 10 inches. This is the halfway point to a full squat.
  • Pause for a few seconds, then stand up by pushing through your heels.
  • Do 2 to 3 sets of 10 repetitions.

5. Calf raises

To do this exercise:

  • Stand with your feet shoulder-width apart. Position yourself next to a wall or hold on to the back of a chair for support.
  • Lift both your heels off the ground so that you’re standing on the balls of your feet.
  • Slowly lower your heels to the starting position. Control is important with this exercise for strengthening your calf muscles.
  • Do 2 to 3 sets of 10 repetitions.

6.. Prone leg raises

To do this exercise:

  • For this exercise, you can use a mat to add cushioning beneath you.
  • Lie on your stomach with your legs straight out behind you. You can let your head rest on your arms.
  • Engage your glute and hamstring muscles in your left leg and lift your leg as high as you comfortably can without causing pain. Be sure to keep your pelvic bones on the floor throughout this exercise.
  • Hold your leg in the lifted position for 5 seconds.
  • Lower your leg, rest for 2 seconds, then repeat.
  • Do 2 to 3 sets of 10 repetitions for each leg.

You can download Knee Exercises PDF by clicking on the following download button.

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