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Knee Joint Care: Orthopedic Experts Teach You How to Exercise

This article will provide you with tips for knee joint exercises. Now, let's start maintaining the health of your knee joints!

Warmup

Warming up before exercising can help you avoid injuries. You can ride a stationary bike for 5 minutes, and can then walk for 2 minutes. You can do this while doing upper limb activities, or you can also push the wall for 15-20 repetitions. You can also learn more about the total knee joint replacement online.

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Straight Leg Raises

If your knee joint condition is not very good, you can start with simple movements. These straight leg raises can exercise the quadriceps muscle, while also putting almost no pressure on the knee joint.

Lying on a yoga mat, bend one leg and step on the ground. The other leg should be straight and lifted to reach the height of the other leg. Hold this position for 3 seconds. Do 3 sets per day, with 10-15 repetitions in each set.

Flex the Lower Leg

This activity can exercise the muscle group at the back of the thigh. Stand facing the back of a chair, and hold onto the back of the chair. Lift one foot backward until the knee is bent at a 90-degree angle.

Hold this position for 3 seconds. Do 3 sets per day, with 15 repetitions per set. If this slow-paced activity is too relaxed, you can add a heavy object on the ankle, such as a bottle of mineral water, and then gradually increase the weight.