Date:   9/8/2015 4:10:53 AM ( 10 y ago)
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URL:   https://www.curezone.org/forums/fm.asp?i=2275108

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Walking is simple, low-impact exercise that can help build strong bones and strengthen muscles. Walking in a shallow pool can also help you build knee flexibility. Here are a few more gentle stretching exercises to reduce knee Arthritis symptoms:

• Standing quad stretch: The standing quad stretch posture is a great way to ease knee joint tension. Stand with your feet hip-width apart and bend the right knee while holding your right foot with the right hand. Your right heel should be stretched toward your glutes. Hold the posture for 30 seconds and repeat with the left leg. Use a wall to help with balance. Perform this exercise three times daily.

• Reclining hamstring stretch: Lie down with your back on the floor. Keep your legs straight then lift your right leg and pull it toward your chest until you feel a nice stretch. Hold the leg up, with your hands or with a strap, for 30 seconds. Repeat with the left leg. If the stretch is too intense, then bend your leg slightly until it is comfortable. The stretch will help alleviate hamstring tightness that increases aggravation of knee pain. For best results, perform this exercise three times daily.

• Seated leg raise: The seated leg raise will help strengthen your knee muscles. First, sit on a chair and bend both legs 90 degrees. Slowly raise your right leg parallel to the floor, while keeping your left foot on the ground. Hold the position for 30 seconds then repeat with the left leg. Complete the exercise 10 times (in two sessions) daily.

• Standing calf stretch: The calf stretch will help increase flexibility in knee joints and leg muscles. Bring your right foot three feet in front of the left foot. The left leg must be straight. Next, bend the right leg—but make sure the knee doesn’t bend past your toes. Press your heel toward the ground and stretch the calf of the back leg. Hold the position for 30 seconds and then repeat with the other leg. Perform this stretch three times a day.


http://www.doctorshealthpress.com/pain-articles/knee-arthritis-exercises
 

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