List Of Exercises To Do For Knee,Hip,Shoulder and Neck Related Pains Which Might Reduce Them

List Of Exercises To Do For Knee,Hip,Shoulder and Neck Related Pains Which Might Reduce Them

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Knee Exercises:

1.Thigh Boosters:

Stretch your legs straight and sit on the floor. Keep a rounded towel under the knees. Hold the knees tight on the ground and pull the feet towards you . Tighten up hip muscle and stay in this position for five seconds.Get Relaxed and repeat the process for 20 times.

2.Knee strengthening:

Lying on your back, pull the knee up to your stomach with the help of your hands. Push other leg towards ground and stay in this position for few seconds.Relax now and repeat the process with another leg.

3.Knee extensions:

Lying on your back, stretch your legs straight. Pull the foot of one leg towards the hip as shown in the figure. Stay in the position for few seconds. Relax now and repeat the process with another leg.

4.Quad sets:

Sit in a chair keeping the feet on the ground and stretch your back straight .Lift up other foot and keep the knee straight. Stay in this position for five seconds. Relax now and do the same with the other leg .

5.Hamstring curls:

Lie on the floor on your stomach and bend the knee till your hip. Continue until you feel stretched in hip .Stay in this position for five seconds and relax totally. Repeat the process for 20 times with two legs.

Hip Exercises:

1.Stretching Hamstring:

Lying  on your back ,lift your leg up and keep your hands around  the top of your leg for support. Slowly bend your knee straight of the lifted leg. Do this process until you feel stretched at the back of the top of your leg. Stay in this position for five seconds.  Come back to normal position slowly and repeat the process with  another leg.

2.Knees-To-Chest:

Lie on the floor. Pull both the knees tightly towards your chest and stay in this position for a few seconds. Relax and bring them back to the normal position with slight bend. Leave them free and repeat this process for ten times.

3.Hip Rolling:

Lying on a hard surface on the back, bend both knees upwards and  touch the ground with the feet totally . Turn your head in an opposite direction to that of your knees. Come back to normal position and relax. Repeat the same process in the other direction.

4.Cat and camel:

Stay like an animal by keeping  hands and knees on the ground. Lift your back upwards like a cat does. Stay in this position for five seconds.

 Come back to normal position and bend your back like a hole in the middle by pushing your stomach downwards. Stay in this position for five seconds.

 Come back to the normal position and repeat this process for ten times.

5.Press Up:

Lying on your stomach, set your hip and back free. Keep  hands on the ground ,lift your body as much as you can while touching ground with the hip.

Neck Exercises:

1.Bend your neck front and back as shown in the above figure.

2.Turn your neck left and right as shown in the figure above.

Shoulder Exercises:

1.Towel Pull

Hold a cloth with  hands along with your shoulder as shown in the above figure and lift it upwards.

2.Pendulum Swing

Keep your one hand on the table as shown in the above figure and turn your other hand 180 degrees in the form of a pendulum

Conclusion:

Follow and Perform The above listed exercises to reduce the pains of Knees,Hip,Shoulder and Neck.