Home Fitness 3 Easy Moves You Should Try To Fight Hip and Knee Pain

3 Easy Moves You Should Try To Fight Hip and Knee Pain

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Do you want to improve your flexibility and range of motion? Then let’s start with your ankles.

If your ankles are not able to do the 360 degree range of motion, your knees and hips are affected. This is because everything is connected, when one joint is not working properly, the rest of the body suffers.

By doing these three simple corrective movements below, at least 3 times per week, you can increase your flexibility and build your range of motion.

1. Chair Knee Extension

chair-knee-extension

Instructions:
– While sitting in a chair, rest your foot on another chair so your knee is slightly raised.
– Then gently push the raised knee toward the floor, while using only your leg muscles. Hold this position for at least 5-10 seconds and release.
– Repeat this 5 times on each leg.

2. Tennis Ball Exercise

foot-STM
Instructions:
– While in a standing position, grab a tennis ball and place it under your foot.
– Then roll the tennis ball up and down your foot. If you find a sensitive area, hold the ball there for at least a few seconds, while addinga little more pressure with your body weight.
– Do this for 30-60 seconds on each foot.

3. Half Kneeling Exercise

half-kneeling-chop

Instructions:
– Do a a half-kneeling position in front of a wall, with front knee bent at 90 degrees and over ankle.
– Keep your front heel on the floor, while leaning your weight and hips forward until front knee touches the wall. Hold this position for at least 5 seconds, then return to the position where you started.
– Do this move at least twice, while first angling the knee to the right and then to the left.