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Knee Arthritis Stretches Exercises Ask Jo
Hey everybody, it's Jo and Remy. She'shere to help me out to show you some Knee Arthritis stretches and exercises. So let'sget started. The main muscles around your knee are your quad muscles, your hamstring muscles and your calf muscles. So we're gonna stretch and exercise those. Let's start offwith the calf muscles. Just kind of putting your feet out in front of you. The one thatyou're not gonna stretch, you can kind of pull it up close to you in just a comfortableposition. If you've got a strap, that works great, if you don't, you can use a dog leash,or a towel, or even a belt if you have one.
so take the strap and put it around the ballof your foot, not on your toes, not way down, but right there so it doesn't com flying offand hit you in the face. You want to relax your foot and then use the strap to pull ittowards you. So give it a nice pull, nice stretch, not pain, just stretch, and holdthat for about 30 seconds. Then relax it down and do three of those. So pulling towardsyou and that calf muscle comes and crosses the knee, so you really want to keep thatnice and loose so it doesn't put extra pressure on that knee joint. The next one is gonnabe a hamstring stretch. So you can use a strap or, you can just do a stretch towards yourtoes. With that you want to keep your back
nice and straight. So you don't want to curl.Sometimes people want to curl down towards their toes. But then you're not really stretchingthose hamstrings. So keep your back nice and straight and just bend at your hip joint.And if you pull your toes up towards you, that kind of helps activate the calf and straightenout the leg so you're gonna get more of a hamstring stretch. So just kind of stretchingforward. You don't have to touch your toes. You can try if you want to, but again thehamstrings come and cross the other way, so it's really important to get those nice andloose as well so you don't have that pressure pulling on that joint there. So again keepingthe back nice and straight, lean forward,
hold it for 30 seconds and then do 3 of those.The last stretch is gonna be for your quad muscle. This one actually connects to theknee cap, so it's really important to stretch as well. You're gonna lie down on your stomachand use the strap again. One that has a little loop like the strap or the dog leash worksreally wall because you can put it around your ankle. If you can't lie on your stomach,if that's not comfortable, you can lie on your side, but make sure to keep that toppart of your leg straight down. Don't bring it forward, but try and keep it straight thewhole time. When you lie on your stomach, take the strap and put it around your shoulder.So you can be nice and comfortable. And then
just pull towards you. Now sometimes yourleg is gonna want to go out or in, but try and keep it straight up if you can so thatwill give you a nice stretch in the quad. So pull it towards you, hold it for about30 seconds, relax, and then pull ti towards you again. 3 times for 30 seconds. Now we'regonna go into the exercises after you get everything nice and stretched out. The firstone is gonna be a quad set. So that's strengthening the quad muscle on top here. Put your footstraight out in front of you, the other one you can kind of pull it up wherever it's comfortable.Sometimes you don't have that complete straightness in your knee, so it might be bent a littlebit like this. If you want to use a rolled
up towel as a target, you can. Some peoplelike to have that target to push down in to. Or you can just have it flat on the ground.What you want to do is squeeze that quad muscle to push your knee down onto the floor. Ifyou pull your toes up while you squeeze down, that'll help active all the muscles. So squeezingdown. try and hold it for 5 10 seconds and then relax. So again if you want to use thetowel, it just kind of helps give you something to push down in to. So holding again, 5 10seconds and do about 10 of those. The next one, we call a short arc quad. Using a rollis helpful cause you're gonna prop your knee up this time. If you don't have a roll, afoam roll, something like that, you can use
Exercises for Arthritis Pain Relief Hip Knee Strengthening for Arthritis Pain Relief
Hi! My name is Monica and the next exercisethat I am going to show you for arthritis are actually going to be for the muscles tostrengthen around your hip and your knee area. These next few you can actually do with ankleweights if you want to. You can buy these from Target or WalMart or sporting good storesif you want a little bit more resistance. These are great ways to do exercises thatare nonweightbearing, meaning that you aren't going to have to be standing and putting weighton the joints that are painful while you are doing these. First one I will have you guysdo is, I am just turning to the side so that you can see better, go ahead and lie backdown either on your elbows or all the way
back whatever is comfortable for you and youare just going to be lifting your leg off the ground right like this, so nice and slow.You can see my heels only coming about a foot off the ground; you don't have to go upall the way. When I first start out you can see my quad is getting nice and tight so thesemuscles right in the front are nice and tight and then I lift up. You can hold 35 secondsif you want to or just come up and down.