• Amarildo Prendi

10 Best Knee Pain Relief Exercises, According to Trainers


Do you have Knee Pain when you are working or just walking? We may found a solution for you. After many researches, we'll present you 10 best exercises for Knee Pain relief, according to gym trainers.


1

Hip Circle

Stand tall with your feet hip-width apart, hands on hips.

Lift your left leg up, knee bent, to hip level.

Slowly rotate your knee to the left in a circle motion, keeping your upper body still and your hips facing forward.

Lower your left leg back to the ground. Repeat with your right leg.

Continue this pattern at a steady tempo, alternating sides.

Make it harder: Lift your leg higher than hip level.

Standing Lunge Sweat With SELF


2

Standing Lunge Stretch

Start in a staggered stance with your left foot ahead of your right. Keep your back leg (your right leg) straight, and bend your left knee slightly. Engage your core and keep your hips tucked under.

With both hands on your hips, hinge forward from the hips, keeping your back flat and core engaged.

Return to a standing position and repeat.

Do all of the reps on one side, then move to the Standing Side Reach on the same side. At the end of both exercises, repeat on the other side.

Lunge With Reach Sweat With SELF


3

Standing Side Reach

Start in a staggered stance with your left foot ahead of your right. Keep your back leg (your right leg) straight, and bend your left knee slightly. Engage your core and keep your hips tucked under.

Place your right hand on your right hip and raise your left arm straight overhead.

Squeezing your right glute, reach your left arm toward the right and bend your torso sideways.

Hold for 5 seconds.

Return to your starting position and repeat. Do all of the reps on one side, then repeat on the other.


4

Lateral Shuffle

Stand tall with your feet hip-width apart. Hinge forward slightly at the hips, pushing your butt back and keeping your back flat, and bend your knees so that you’re in a quarter squat. Keep your weight in your heels. Bend your elbows and hold your hands at chest height.

Step your right foot about 12 inches to the right and then follow with your left foot. Pause and then repeat in the opposite direction.



5

Squat Hold

Stand tall with your feet hip-width apart and core engaged.

Send your hips back and bend both knees to drop into a half squat, allowing your knees to bend to at least 45 degrees.

Keep your weight in your heels and make sure you're engaging your glutes.

Hold.

Make it harder: Bend your knees more to sink into a deeper squat.


6

Tempo Squat

Start in a squat position with your feet hip-width apart, core engaged, knees bent, and hands clasped in front of your chest.

Slowly stand over a count of 3 seconds. Squeeze your glutes at the top and press your hips forward.

Slowly sink back into a squat over the course of 3 seconds and repeat.


7

Glute Bridge

Lie faceup with your knees bent, feet flat on the floor, and heels a few inches away from your butt so that your fingertips graze your heels when arms are at your sides.

Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Keep squeezing your glutes.

Hold.

Make it harder: Lift your toes off the ground as you hold the bridge.


8

Figure-Four Stretch

Lie on your back with your feet flat on the floor.

Cross your left foot over your right quad. Gently press your left hand against your left knee.

Hold.


9

Figure-Four Extension

If you're looking for a more intense stretch, from the previous figure-four position, lift your right leg off the floor. Grab the back of your right leg and gently pull it toward your chest.

Hold there, or for a greater stretch, extend the leg you are holding (your right leg) toward the ceiling.

Hold.


10

Calf Roll-Out

You'll need a foam roller for this stretch.

Sit with your palms on the floor several inches behind you, legs extended in front of you.

Place your right foot on the floor, knee bent. Place a foam roller under your left calf.

Push through your palms to elevate your hips several inches off the floor.

From here, foam roll your left calf by slowly rocking your body forward and back several inches.

Switch sides and repeat.

Make it harder: Place your grounded heel on top of your elevated toe and complete the side-side rotations from this position.

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