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5 EXERCISES FOR KNEE PAIN | Balaji Physiotherapy Clinic Noida

If You are suffering from knee pain, then these exercises can help you to get rid of your pain in a short time. We at Balaji Physiotherapy Clinic help you get better without any surgery. Dr. Sunil Rai is Specialized in Back Pain Therapy. Stop suffering from back pain.

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5 EXERCISES FOR KNEE PAIN | Balaji Physiotherapy Clinic Noida

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  1. 5 EXERCISES FOR KNEE PAIN

  2. WARM UP FIRST WARM UP IS VERY IMPORTANT! You can ride a stationary bike for about 5 minitues, take a brisk 2-minute walk while pumping your arms, or do 15-20 wall push-ups followed by the same number of call raises. Doing this will help you get more out of your workout, prepare you to stretch, and lower your risk of injury.

  3. 1. STRAIGHT LEG RAISES If your knees are not at it's best, start with a simple strengthening exercise for your quadriceps, the muscle in the front of the thigh.

  4. 2. HAMSTRING CURLS THESE ARE THE MUSCLES ALONG THE BACK OF YOUR THIGH Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position. Do three sets of 15.

  5. 3. PRONE STRAIGHT LEG RAISES If your knees are not at it's best, start with a simple strengthening exercise for your quadriceps, the muscle in the front of the thigh.

  6. 4. WALL SQUATS THIS IS A MORE ADVANCED MOVE. You'll keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis againt the wall. Hold for 5-10 seconds. Don't bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercie, and try to hold the sit position a few seconds longer each time.

  7. 5. Calf Raises Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. Slowly raise the heels as high as you can, then lower. Do 3 sets of 10-15.

  8. If you are looking for the Best Sports Physiotherapist in Noida, then Visit Balaji Physiotherapy Clinic Now. Meet Our Physiotherapist Follow Us On: dr.sunilrai_physio/ drsunil_physio DrSunilRai_Physio/ dr-sunilrai-physio Dr. Snil Rai DrSunilRaiPhysio MPT (Ortho), MIAP Ex-HOD Vinayak Hospital For Appointment Call Us: +91-9818186922 , +91-9310022488 OR www.balajiphysiotherapy.com Clinic : Shop No UGF 36, Aranya Market Sector 119, Noida, UP 201304

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