Exercises that are easy on the knees
CONDITIONS like arthritis and obesity can put stress on the knees, and this can cause immense pain and curtail certain activities. Fitness trainer Rohan Gordon said, though, that knee issues should not impede exercise, and it is a falsehood to believe that exercising will make matters worse. He said there are moves that can be done without aggravating your knee problems.
These include:
1. Up and downs
Sit in a firm, armless chair with your feet flat on the floor and your arms loose at your sides. Stand up slowly, using controlled movements, until you reach your full height. Hold for a few seconds, and then slowly sit down again. Repeat for about a minute.
2. Hamstring stretch
Sit at the edge of your bed or your chair, straighten one leg out in front of your body with your heel on the floor and your toes pointed towards the ceiling. Sit up straight and try pushing your navel towards your thigh without leaning your torso forwards. Repeat four times for each leg.
3. Calf stretch
Face the wall with one leg straight behind you and the other in front of you, slightly bent. Place your hands on the wall. Keep your back leg straight with both heels planted on the floor and lean your torso towards the wall. You should feel this in the calf of your back leg. Hold for 60 seconds and then switch legs. Repeat for about two minutes.
4. Straight leg raises
Lie down with one leg bent at a 90-degree angle and your foot flat on the floor. Extend your other leg fully. Tighten your quadriceps (thigh muscles) within your straightened leg and raise it to a 45-degree angle. Hold your leg in this elevated position for about one or two seconds, before slowly lowering it back to the ground. Do three sets of eight to 12 repetitions.
5. Hamstring curls
Lie flat on your stomach. Slowly bring your heels as close to your butt as you can and hold that position. Do four sets of 20 repetitions.
6. Knee roll
Lie on your back, bending your knees so your feet are flat on the floor. Keep your arms at your side and your eyes on the ceiling. Simultaneously, look towards the left and slowly lower both knees to the right (keep knees together), until you feel a gentle stretch in your thighs and lower back. Hold this stretch for five seconds and then slowly lift your knees back to centre. Repeat 15 times on each side.
