Chronic pain in your knees, feet, or hips can greatly disrupt your everyday activities, but including simple workouts into your regimen might help alleviate the agony. Here are six basic exercises that strengthen the muscles surrounding your joints, increase flexibility, and relieve discomfort.
- Seated Leg Raises
This workout strengthens your thighs, which support your knees.
Sit in a solid chair, feet flat on the floor.
Slowly raise one leg straight out in the air, holding it there for a few seconds before lowering it back down.
Repeat 10–15 times on each leg.
- Ankle Circles
Ankle circles can help with flexibility and mobility of your feet and ankles.
Sit or lie on your back, lifting one leg.
Rotate your foot in a circular motion, first clockwise and then anticlockwise.
Do 10 circles in each direction around each ankle.
- Hip bridges
Hip bridges strengthen your buttocks and lower back while supporting your hip joints.
Lie on your back, knees bent, feet flat on the ground, arms at your sides.
Lift your hips to the ceiling, creating a straight line from your shoulders to your knees.
Hold for a few seconds before slowly lowering your hips back to the ground.
Repeat ten times.
- Calf raises
Calf raises strengthen the lower legs, which helps to stabilise the ankles and feet.
To maintain equilibrium, stand erect and grip onto a chair or table.
Rise to your toes, hold for a few seconds, and then lower back down.
Perform 10-15 reps.
- Chair Squats
Chair squats are a wonderful way to strengthen your hips, knees, and thighs without straining them.
Stand in front of a chair, feet hip-width apart.
Slowly lower yourself as if to sit, then pause just above the chair before standing back up.
Perform 10-15 squats, keeping your knees from going past your toes.
- Step-ups
Step-ups target your hips, knees, and leg muscles.
Locate a step or stable platform.
Step up with one foot, then bring the other up to meet it, before stepping down and repeating.
Perform 10 repetitions on each side.
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