Take these 2 steps towards a pair of healthy knees.
As we grow old, our bodies slowly start to deteriorate. That sounds like a oversimplification but I must say that most of the so called 'deterioration', comes along with the lifestyle we use to follow along in our lives. Among many such problems, few are irreversible in nature while others are quite manageable. With right diagnosis at proper timing, one might be able to re-energize the damaged area in a body.
One such body part is our Knees.
With a constantly shifting focus towards our upper body health, quite often we disregard our lower body health. Unfortunately, because of our negligence towards our lower body, several kinds of pains and disorders come quite handy to us. Knee pain is surely among one of these. The two exercises I am going to recommend over here are surely not a quick fix to every type of knee pain, yet I believe that these exercises surely can rejuvenate our knees to greater extent.
Virabhadra asana or WARRIOR I Pose
This Yoga pose is extremely effective in stretching the stiff and shortened muscles in our lower body. Through this single pose, we are stretching as well as strengthening several important muscle groups such as Psoas, Hip flexors, Gluteus muscles [Hip muscles], Hamstrings, Gastrocnemius and Soleus [Calf muscles], IT band, Erector Spinae [Lower Back] and many more. An individual feels an instant benefit once someone is able to hold this pose for 30 seconds, without putting load over his knees [Exert pressure over your hip region].
Points to ponder:
Do not forward your front knee ahead of the ankle, instead ‘Lower your hips’. If the Hips are not going down that signifies tightness in your Hamstrings and Hip muscles. Stick to your practice and the muscles will eventually release.
AGAIN, Don’t let the forward knee go beyond the level of the forward ankle. Forward Leg’s Knee should be in a straight and vertical line with the forward leg’s ankle.
Don’t lift the rear ankle. Press the rear leg’s ankle hard into the floor.
Tighten and flex you Core muscles [ Abs, Hips, Inner Thighs and Lowerback ] while performing the pose.
As we use to sit in chair for prolonged duration, our hip muscles remain in flexion and the opposite group of these muscles – the Hip flexors are in a shortened position. Such condition leads these muscles to lose the mobility as well as the needed flexibility. Eventually, the surrounding muscles to these, start to compensate within the movements. For example, when we sit in squats, instead of going down with a straight spine, we reach down with a curved spine and excessively flexed knees. Hence, mobilizing the hip muscles not only help the knee from excessively compensating in the sitting movement but will also prevent the highly probable spine injury.
Pelvic Up raises
A person should lie flat with his knees flexed. Feet should grip the floor firmly. Now, tighten your Core muscles and lift the waist region up in the air. Repeat this movement in dynamic fashion for 20 repetitions over 3 sets and increase the numbers of sets progressively.
Points to ponder:
Don’t bring your feet much closer to your hips.
Press with your hip muscles, not with your thigh muscles.
While pressing the floor imagine that you are dragging the floor with your feet towards your hips.
Although there are many factors responsible for a knee pain, however, if you don’t find some help through these exercises, I strongly recommend you to go through a diagnosis.