Our body has the largest joints in the knees and these joints are most susceptible to injuries. Hence it becomes important that we take proper care of them. There are a few simple exercises that can be performed to keep the knees joints healthy and fit.
The knee flexion exercise helps strengthen calf muscles making it easier and smoother to bend knees with this exercise. The exercise also helps tone the muscles at the back of the thighs.
Stand facing the back of a chair. Place two fingers at the back of the chair. This will help you balance. Keep your back straight and tuck in your abdominal muscles as you inhale. Remember to keep your chin up. Now slowly bend your right knee while exhaling. At the same time raise your right calf behind you. Your thighs should remain parallel as you perform this step. Bring your right leg back to the start position while you inhale. Knee lifts help increase mobility of the hip joints.
To perform this exercise keep your back straight. Tuck in your tummy by pulling in the navel towards the spine. Place feet shoulder-width apart. Put hands on the hips and do not harden your knees. Raise your right foot from the floor by bending your right knee. Elevate the knee to hip height. Slowly bring back the right foot to start position. Perform 8-10 reps with the right leg and then with the left leg.
Squats are easy to perform and help strengthen not only calves but also back muscles. Bend your knees to a 45-degree angle. Do not raise your heels from the floor and bend forward only slightly.
The chair heel slide exercise toughens the knees for walking and climbing.
You have to perform this exercise sitting on a chair. Place your feet flat on the floor and bend your knees at a 90-degree angle. Keep the thighs parallel to each other and the floor. Now slowly slide your right leg away from the body by dragging your right heel. Extend your knee out on the floor and then slowly lift your right leg. Ensure to keep the right thigh parallel to the left thigh all this while. Bring the right leg back to the original position and repeat the exercise with the left leg.