The doctor named the four best exercises for knee pain

Rehabilitation doctor Vladimir Bondarenko named the four best exercises for those who are bothered by knee pain. His words are quoted by Life.

According to the specialist, all exercises should be performed while sitting on a chair. “It is very important that it be tough and definitely stable. Ideally, during training you can look at yourself in the mirror and control your posture and actions,” said the doctor.

In the first exercise, Bondarenko advised raising the right leg up. “The angle at the knee joint should be 90 degrees. Next, pull the sock towards you, then lower it so that it touches the floor, and then place it on the floor and heel,” he added.

In the second exercise, you need to place the toe of your left foot on your right foot so that it does not slide off. “Next, under the weight of your lying left leg, begin to lift your right leg on your toes. Keep your fingers straight, do not lift them up. The pace is slow, don’t rush. Perform 20 repetitions on each leg,” the doctor said.

At the beginning of the third exercise, you need to place your palm on your knee and lean slightly on top with your shoulder. “Raise your hip low, as in the first exercise. It should be suspended above the chair. Now slowly begin to straighten your knee joint as much as possible. Then pull the toe towards you and bring your foot back. Straighten your leg again and pull your toes. Place your foot on the floor,” Bondarenko noted.

The doctor said that the fourth exercise is called “ostrich steps.” It must be performed standing, but also with bent knee joints. “Stand up, move your pelvis back, bend your knees slightly to create a half-squat position. Place your hands on your waist and then rise up onto your toes. Now, raising your legs slightly, begin to trample on the spot. You can walk around the room or near the house,” Bondarenko said.

Earlier, coach Maria Volynkina named the most effective exercises in the fresh air. She recommended starting with squats: first slow, then faster. The next exercise will be push-ups from a bench and on uneven bars.