Top 5 Best Knee Exercises To Make Walk More With Ease And Energy

Top 5 Best Knee Exercises To Make Walk More With Ease And Energy

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Walking is the best exercise anybody can do. Either it’s for lowering the blood sugar levels, for fitness, for losing weight.

But a lot of people have other difficulties to walk. One of those problems is knee pain. If your knee is not supporting you, you can’t walk as much as you wanted to.

So the best approach for walking more is to get your knees fit. Here are top 5 best knee exercises to make you walk more with ease and energy.

1. Squat Sit Hold

Sit on a chair or bench and place a small, squishy ball (or pillow) between your knees. Keep your feet flat on the floor and raise your arms straight out in front of your shoulders, palms facing down.

Shift your weight forward and lift your hips slightly out of the chair, continuing to keep your arms straight in front of you while squeezing the ball with your inner thighs. Hold for 30 seconds.

2. Inner Rotation Leg Press

Stand with your right side toward the back of a chair. While lightly holding on to the chair for support, bend your right knee slightly. Lift your left leg up until it’s at about a 45-degree angle out from your hip.

Keeping your abs tight, internally rotate your toes to the floor from the hip joint. Keeping the rotation, bend your left knee and bring it toward your chest. Then push your foot out so your leg is extended. Repeat 20 times, then switch sides.

3. Bridge Ball Squeeze

Lie down on a flat surface. Bend your knees with your feet flat on the floor and place a small, squishy ball (or pillow) between your inner thighs. Tuck in your tailbone and tense your abs as you lift your hips up.

Squeezing the ball tight, pulse your inner thighs into the ball 30 times. Slowly roll your back and hips down to the floor.

4. Hamstring Ball Roll-Out

Lie on a flat surface, and bend your knees with your feet flat on the floor. Place a small, squishy ball beneath the toes of your left foot. Roll the ball out until your left leg is extended parallel to the floor.

Roll it back into the starting position. Repeat 5 times, then switch legs. If you don’t have a ball, you can slowly extend your leg, tap your heel, and bring your foot back to start. For an added challenge, you can do this move in the bridge position.

5. Standing Quadriceps Stretch

Stand facing the back of a chair and rest your right hand on it for balance. Bend your left knee and hold on to the foot with your left hand, bringing your heel to your rear. Hold for 30 to 60 seconds; switch sides.

Walk! Walk! and Walk for Health and Wellbeing!

Credits: All photos by MATT RAINEY
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