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5 easy yoga exercises for knee pain

Knee pain is a common problem among people these days, and if not cured at the right time, it can get worse over time. Knee problems can be caused by a variety of reasons including tight hamstrings and calves, weak or tight outer and inner thighs, poor ankle mobility, underactive glutes, weak feet, etc. Fortunately, yoga exercises can help relieve pain.

Yoga can be incredibly helpful for relieving knee pain that results from muscular imbalances, injuries, or strains. It can stretch tight muscles, strengthen weak ones, and help you regain knee mobility with various and simple movements. Studies also suggest that people with knee pain can get some much-needed relief by practicing certain yoga asanas a few times a week.

If you are struggling with severe knee problems that are interfering with your daily life, yoga can be your best choice. It can gently stretch your muscles and give you the relief you need.


Yoga exercises for knee pain

Here are five easy yoga poses to relieve knee pain. If you are a beginner, get your physical therapist’s approval before beginning your yoga session. Let’s start:

1) chair posture

Chair pose is a full-body yoga pose that strengthens your hips, calves, and thighs, which makes your knee strong and keeps knee pain at bay.

To do it:

  • Stand up straight and raise both arms overhead with biceps slightly in front of your ears.
  • Bend your knees so your thighs are parallel to the floor and make sure your front torso is perpendicular to your thighs.
  • Press the heads of your thigh bones down toward the floor, keeping your shoulder blades tight and against your back.
  • Stay in this position for 20 seconds to a minute and straighten your knees to come out of the pose.

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2) High lunge

In addition to strengthening your calves, quads, and glutes, the high lunge strengthens every muscle group that supports your knees.

To do it:

  • stand up straight Step back into a lunge position with your right foot while bending your left leg about 90 degrees.
  • Raise both arms and keep your gaze forward.
  • If you have tight hamstrings, bend your back leg slightly.
  • Stay in this position and switch legs for the next rep.

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3) Bridge pose

Bridge pose is another very effective yoga pose that strengthens your hamstrings, glutes and IT band. Weak IT bands are also a major cause of knee pain.

To do it:

  • Lie on your back with your feet and legs parallel, knees bent, and feet hip apart.
  • Slowly move both feet closer to your butt and push down through your feet to lift your hips toward the ceiling.
  • Place your hands under your back and lie on your shoulders.
  • Squeeze your shins and push down properly through your heels to lift the hamstrings and butt higher while keeping your hamstrings parallel.
  • To come out of the pose, release your hands and slowly lower your body to the floor.

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4) Peaceful Warrior Stance

The peaceful warrior pose strengthens and activates the quads, hamstrings, and glutes—muscles that keep your knee in good shape and prevent knee pain.

To do it:

  • Standing upright, step forward with your left foot, toes pointing straight.
  • Rotate your right toe 45 degrees to the side while simultaneously stretching your arms out with your palms facing the ceiling.
  • Slowly bend your left knee to a 90 degree angle, keeping it aligned with your ankle.
  • Place the back of your right hand on your right leg and slowly bend back to reach your left arm overhead.

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5) Wide Angle Seated Forward Bend

The wide-angle seated forward bend stretches the adductors of the inner thighs and promotes knee health. This pose relieves knee pain and strengthens the muscles of your leg joints.

To do it:

  • Sit up straight with your legs wide open to your sides.
  • Bend your knees and keep your toes pointed up.
  • Push through your big toe and press down so your quads are pointing toward the ceiling.
  • Breathe easily and straighten your spine as you move at your hips, move your hands forward, and bring your torso between your legs.
  • Make sure to keep your back straight and not arch your spine.
  • To come out of the pose, move your hands back and return to the seated position.

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bottom line

The above simple yoga poses can be done regularly to relieve knee pain. However, if you experience any discomfort or severe stretching in your kneecap during these poses, stop immediately and seek medical attention.


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Linh

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