Reduce the Load on Knees

To keep our mobility intact beyond Sixties into our Nineties, we need to start building up quadriceps (Front of thigh) and hamstring muscles (Back of thigh) right from childhood. To keep them in trim with age, we need to do the following exercises regularly within the framework of staying power and comfort levels.

Weak Inflexible Sluggish Quadriceps and Hamstring Muscles will increase the load on Knees for worse.

SQUATTING for QUADRICEPS AND HAMSTRING MUSCLES

1) Stand upright with feet slightly apart and hands stretched upwards.

2) With straight back in line with head, slowly bend knees (not waist) controlling movement down within comfort level.

3) Ensure that knees follow the same line as toes.

4) Return smoothly to starting position with ease.

5) Breathe in as you go down, out as you come up.

6) Graduate slowly to 5-10-15… ups and downs.

7) Graduate slowly keeping feet raised on toes both ways.

FOR HAMSTRING MUSCLES ONLY

1) Lie flat on your back with stretched legs.

2) Bend right knee with bottom of foot flat on the floor.

3) Raise left leg straight in air supported by hands if need be.

4) Softly straighten left leg from knee.

5) Feel the hamstring stretch within comfort limit.

6) Repeat exchanging legs.