Table of Contents
Tilting movements for hip pain
Place your feet hip-width apart in a supine position. Press the pelvis and lumbar spine firmly into the pad. Now make a slight hollow back, hold for 10 seconds, then return to the starting position. 10 times.
Lie on your back, bend your left leg and put your foot up. Wrap the Thera-Band around the sole of your right foot. Tighten the Thera-Band vigorously with your arms. Now slowly straighten the leg against this resistance and bend it again. 10 times, change sides.
Cycle
Cycling on your back mobilizes your knees gently and effectively.
- Lie on your back with both feet hip-width apart. Raise your right leg at an angle. Don’t hollow your back.
- Now cycle with your leg in the air. Continue breathing calmly, 30 revolutions, change sides. Each leg 5 times. Also works against knee pain.
Bending and stretching strengthens the knee joints
a. Lie on one side, bend your lower leg. Lift the upper leg, stretch it forward, pull the foot towards the upper body. Hold the stretch for 10 seconds.
Bending and stretching strengthens the knee joints. Then stretch the upper leg forwards and backwards in the air 10 times. Avoid hollow back! change of sides.
Effective stretching exercise for knees and hips
Lay on your side, bend your legs. Raise your top leg and bring it back. Avoid hollow back. 10 times, then repeat with the other leg.
Stretching exercise for the knees
Extend your upper leg while lying on your side. Place the Thera-Band under tension around the back of the knee of the lower, bent leg. Straighten knees for 10 seconds. Do you feel the stretch in the hamstrings? 5 times, then change sides.
